Fish, spot, cooked, dry heat

1 fillet (50 g): 79 kcal, 11.9 g protein, 0 g carbohydrate and 3.1 g fat.

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Nutrition Facts

Serving size1 fillet (50 g)

Amount per serving

Calories80

% Daily Value*

Total Fat 3g	4%
Saturated Fat 1g	5%
Trans Fat —
Cholesterol 40mg	13%
Sodium 20mg	1%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars —
Includes Added Sugars —
Protein 12g	24%
Vitamin D —
Calcium 10mg	0%
Iron 0.2mg	0%
Potassium 320mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 fillet (50 g) gives you

High in Protein (24% DV), Selenium (43% DV), Niacin (B3) (27% DV), Vitamin B12 (72% DV)

Low in total fat, saturated fat, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

63% protein · 0% carbohydrate · 37% fat

Protein: 12 g 63%
Carbs: 0 g 0%
Fat: 3 g 37%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 56% of foods
Protein: more than 84% of foods
Total fat: less than 45% of foods
Carbohydrate: none
Dietary fiber: none
Sodium: less than 72% of foods

All nutrients (49)

Amounts for 1 fillet (50 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	79 kcal	158 kcal
Protein	11.9 g	23.7 g	24%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Water	34.6 g	69.2 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	3.14 g	6.28 g	4%
Saturated fat	0.929 g	1.86 g	5%
Monounsaturated fat	0.853 g	1.71 g
Polyunsaturated fat	0.699 g	1.4 g
Omega-3 EPA	0.141 g	0.282 g
Omega-3 DHA	0.263 g	0.526 g
Cholesterol	38.5 mg	77 mg	13%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	9 mg	18 mg	1%
Iron	0.205 mg	0.41 mg	1%
Magnesium	27 mg	54 mg	6%
Phosphorus	119 mg	238 mg	10%
Potassium	318 mg	636 mg	7%
Sodium	18.5 mg	37 mg	1%
Zinc	0.325 mg	0.65 mg	3%
Copper	0.029 mg	0.059 mg	3%
Manganese	0.022 mg	0.045 mg	1%
Selenium	23.4 mcg	46.8 mcg	43%

Vitamins (9)
Nutrient	Portion	100 g	% DV
Vitamin A	17.5 mcg	35 mcg	2%
Vitamin C	0 mg	0 mg	0%
Thiamin (B1)	0.092 mg	0.185 mg	8%
Riboflavin (B2)	0.134 mg	0.268 mg	10%
Niacin (B3)	4.26 mg	8.53 mg	27%
Pantothenic acid (B5)	0.432 mg	0.865 mg	9%
Vitamin B6	0.231 mg	0.462 mg	14%
Folate	3 mcg	6 mcg	1%
Vitamin B12	1.73 mcg	3.46 mcg	72%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.133 g	0.266 g
Threonine	0.52 g	1.04 g
Isoleucine	0.547 g	1.09 g
Leucine	0.965 g	1.93 g
Lysine	1.09 g	2.18 g
Methionine	0.351 g	0.702 g
Cystine	0.127 g	0.254 g
Phenylalanine	0.463 g	0.926 g
Tyrosine	0.401 g	0.801 g
Valine	0.612 g	1.22 g
Arginine	0.71 g	1.42 g
Histidine	0.349 g	0.699 g
Alanine	0.718 g	1.44 g
Aspartic acid	1.22 g	2.43 g
Glutamic acid	1.77 g	3.54 g
Glycine	0.57 g	1.14 g
Proline	0.419 g	0.839 g
Serine	0.484 g	0.968 g

Similar foods

Sources

USDA FoodData Central record 174244(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.