Nutritional Information for Fish, pout, ocean, cooked, dry heat
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 0.500 fillet 137.0 grams | Max calories at 14 servings. | |
| Protein | 29.22 g | 52.18% | 747% |
| Total lipid (fat) | 1.60 g | 5.33% | 76% |
| Carbohydrate, by difference | 0.00 g | 0% | 0% |
| Energy (Calories) | 139.74 kcal | 6.99% | 100% |
| Fiber, total dietary | 0.00 g | 0% | 0% |
| Calcium, Ca | 17.81 mg | 1.78% | 25% |
| Iron, Fe | 0.49 mg | 6.13% | 88% |
| Magnesium, Mg | 23.29 mg | 5.82% | 83% |
| Phosphorus, P | 350.72 mg | 50.1% | 717% |
| Potassium, K | 702.81 mg | 14.95% | 214% |
| Sodium, Na | 106.86 mg | 7.12% | 102% |
| Zinc, Zn | 1.81 mg | 16.45% | 236% |
| Manganese, Mn | 0.03 mg | 1.3% | 19% |
| Selenium, Se | 64.12 mcg | 116.58% | 1669% |
| Vitamin A, IU | 63.02 IU | 2.1% | 30% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.13 mg | 10.83% | 155% |
| Riboflavin | 0.10 mg | 7.69% | 110% |
| Niacin | 3.50 mg | 21.88% | 313% |
| Pantothenic acid | 0.24 mg | 4.8% | 69% |
| Vitamin B-6 | 0.38 mg | 29.23% | 418% |
| Folate, total | 10.96 mcg | 2.74% | 39% |
| Vitamin B-12 | 1.42 mcg | 59.17% | 847% |
| Omega 6 | 0.06 g | 0.39% | 6% |
| Ash | 1.99 g | ||
| Water | 104.26 g | ||
| Energy | 584.99 kJ | ||
| Copper, Cu | 0.06 mg | ||
| Retinol | 19.18 mcg | ||
| Vitamin A, RAE | 19.18 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 10.96 mcg | ||
| Folate, DFE | 10.96 mcg_DFE | ||
| Tryptophan | 0.33 g | ||
| Threonine | 1.28 g | ||
| Isoleucine | 1.35 g | ||
| Leucine | 2.38 g | ||
| Lysine | 2.68 g | ||
| Methionine | 0.86 g | ||
| Cystine | 0.31 g | ||
| Phenylalanine | 1.14 g | ||
| Tyrosine | 0.99 g | ||
| Valine | 1.51 g | ||
| Arginine | 1.75 g | ||
| Histidine | 0.86 g | ||
| Alanine | 1.77 g | ||
| Aspartic acid | 2.99 g | ||
| Glutamic acid | 4.36 g | ||
| Glycine | 1.40 g | ||
| Proline | 1.03 g | ||
| Serine | 1.19 g | ||
| Cholesterol | 91.79 mg | ||
| Fatty acids, total saturated | 0.56 g | ||
| Fatty acids, total monounsaturated | 0.58 g | ||
| Fatty acids, total polyunsaturated | 0.06 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 3.000 oz 85.0 grams | Max calories at 23 servings. | |
| Protein | 18.13 g | 32.38% | 747% |
| Total lipid (fat) | 0.99 g | 3.3% | 76% |
| Carbohydrate, by difference | 0.00 g | 0% | 0% |
| Energy (Calories) | 86.70 kcal | 4.34% | 100% |
| Fiber, total dietary | 0.00 g | 0% | 0% |
| Calcium, Ca | 11.05 mg | 1.11% | 25% |
| Iron, Fe | 0.31 mg | 3.88% | 89% |
| Magnesium, Mg | 14.45 mg | 3.61% | 83% |
| Phosphorus, P | 217.60 mg | 31.09% | 717% |
| Potassium, K | 436.05 mg | 9.28% | 214% |
| Sodium, Na | 66.30 mg | 4.42% | 102% |
| Zinc, Zn | 1.12 mg | 10.18% | 235% |
| Manganese, Mn | 0.02 mg | 0.87% | 20% |
| Selenium, Se | 39.78 mcg | 72.33% | 1668% |
| Vitamin A, IU | 39.10 IU | 1.3% | 30% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.08 mg | 6.67% | 154% |
| Riboflavin | 0.06 mg | 4.62% | 106% |
| Niacin | 2.17 mg | 13.56% | 313% |
| Pantothenic acid | 0.15 mg | 3% | 69% |
| Vitamin B-6 | 0.24 mg | 18.46% | 426% |
| Folate, total | 6.80 mcg | 1.7% | 39% |
| Vitamin B-12 | 0.88 mcg | 36.67% | 846% |
| Omega 6 | 0.03 g | 0.19% | 4% |
| Ash | 1.23 g | ||
| Water | 64.69 g | ||
| Energy | 362.95 kJ | ||
| Copper, Cu | 0.03 mg | ||
| Retinol | 11.90 mcg | ||
| Vitamin A, RAE | 11.90 mcg_RAE | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 6.80 mcg | ||
| Folate, DFE | 6.80 mcg_DFE | ||
| Tryptophan | 0.20 g | ||
| Threonine | 0.79 g | ||
| Isoleucine | 0.84 g | ||
| Leucine | 1.47 g | ||
| Lysine | 1.67 g | ||
| Methionine | 0.54 g | ||
| Cystine | 0.19 g | ||
| Phenylalanine | 0.71 g | ||
| Tyrosine | 0.61 g | ||
| Valine | 0.93 g | ||
| Arginine | 1.09 g | ||
| Histidine | 0.53 g | ||
| Alanine | 1.10 g | ||
| Aspartic acid | 1.86 g | ||
| Glutamic acid | 2.71 g | ||
| Glycine | 0.87 g | ||
| Proline | 0.64 g | ||
| Serine | 0.74 g | ||
| Cholesterol | 56.95 mg | ||
| Fatty acids, total saturated | 0.35 g | ||
| Fatty acids, total monounsaturated | 0.36 g | ||
| Fatty acids, total polyunsaturated | 0.03 g | ||