Fish, spot, raw

1 fillet (64 g): 79 kcal, 11.8 g protein, 0 g carbohydrate and 3.1 g fat.

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Nutrition Facts

Serving size1 fillet (64 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 (64 g) gives you

High in Protein (24% DV), Selenium (42% DV), Niacin (B3) (28% DV), Vitamin B12 (80% 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 66% of foods
Protein: more than 69% of foods
Total fat: less than 50% of foods
Carbohydrate: none
Dietary fiber: none
Sodium: less than 75% of foods

All nutrients (50)

Amounts for 1 fillet (64 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	78.7 kcal	123 kcal
Protein	11.8 g	18.5 g	24%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Water	48.6 g	76 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	3.14 g	4.9 g	4%
Saturated fat	0.928 g	1.45 g	5%
Monounsaturated fat	0.851 g	1.33 g
Polyunsaturated fat	0.698 g	1.09 g
Omega-3 EPA	0.141 g	0.22 g
Omega-3 DHA	0.262 g	0.41 g
Cholesterol	38.4 mg	60 mg	13%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	8.96 mg	14 mg	1%
Iron	0.205 mg	0.32 mg	1%
Magnesium	26.9 mg	42 mg	6%
Phosphorus	119 mg	186 mg	10%
Potassium	317 mg	496 mg	7%
Sodium	18.6 mg	29 mg	1%
Zinc	0.326 mg	0.51 mg	3%
Copper	0.029 mg	0.046 mg	3%
Manganese	0.022 mg	0.035 mg	1%
Selenium	23.4 mcg	36.5 mcg	42%

Vitamins (9)
Nutrient	Portion	100 g	% DV
Vitamin A	19.2 mcg	30 mcg	2%
Vitamin C	0 mg	0 mg	0%
Thiamin (B1)	0.102 mg	0.16 mg	9%
Riboflavin (B2)	0.141 mg	0.22 mg	11%
Niacin (B3)	4.48 mg	7 mg	28%
Pantothenic acid (B5)	0.48 mg	0.75 mg	10%
Vitamin B6	0.256 mg	0.4 mg	15%
Folate	3.2 mcg	5 mcg	1%
Vitamin B12	1.92 mcg	3 mcg	80%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.132 g	0.207 g
Threonine	0.52 g	0.812 g
Isoleucine	0.546 g	0.853 g
Leucine	0.963 g	1.5 g
Lysine	1.09 g	1.7 g
Methionine	0.351 g	0.548 g
Cystine	0.127 g	0.198 g
Phenylalanine	0.463 g	0.723 g
Tyrosine	0.4 g	0.625 g
Valine	0.611 g	0.954 g
Arginine	0.709 g	1.11 g
Histidine	0.349 g	0.545 g
Alanine	0.717 g	1.12 g
Aspartic acid	1.21 g	1.9 g
Glutamic acid	1.77 g	2.76 g
Glycine	0.569 g	0.889 g
Proline	0.419 g	0.655 g
Serine	0.483 g	0.755 g

Other (1)
Nutrient	Portion	100 g	% DV
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 173700(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.