Pacific rockfish (cooked, dry heat, mixed species) nutrition facts
Per 1 fillet · 149 g
of a 2,000 cal day
- Protein33g86% of calories
- Carbs0g0% of calories
- Fat2.4g14% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Pacific rockfish (cooked, dry heat, mixed species) (1 fillet, 149 g) has 162 calories, with 33 g of protein, 0 g of carbohydrates and 2.4 g of fat. Most of its energy comes from protein (86% of calories). It is high in protein (66% DV), Vitamin D (46% DV) and riboflavin (b2) (26% DV). Keep an eye on cholesterol, which provides 30% of the daily value.
High in
20%+ of the daily value
- Protein66%
- Vitamin D46%
- Riboflavin (B2)26%
- Niacin27%
- Vitamin B628%
- Vitamin B1299%
Good source of
10–19% of the daily value
- Pantothenic acid12%
- Potassium15%
- Magnesium12%
Watch
20%+ of the daily value
- Cholesterol30%
Vitamins & minerals
Amounts for 1 fillet (149 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 7 μg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 7 μg | 46% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 15 μg | 4% |
| Vitamin B12 | 2 μg | 99% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 117 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 25 mg | 3% |
| Iron | 1 mg | 7% |
| Potassium | 696 mg | 15% |
| Magnesium | 49 mg | 12% |
| Phosphorus | 370 mg | 53% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 7% |
| Manganese | 0 mg | 1% |
| Selenium | 114 μg | 206% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.4 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 7 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D3 | 7 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 172 calPacific rockfish (raw, mixed species)1 fillet+10 cal
- 100 calPacific Seafood Wild Rockfish4 oz−62 cal
- 320 calContessa Wild Rockfish, Cuban-Style½ container+158 cal
- 160 calNorthern Chef Rockfish, Crispy Pub Style, Wild Caught Oregon⅓ bag−2 cal
- 100 calSea Best Pacific Rockfish Fillets1 fillet−62 cal
- 100 calGood Chop Wild-Caught Rockfish4 oz−62 cal
Burning 162 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 19minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Pacific rockfish (cooked, dry heat, mixed species)?
One serving of Pacific rockfish (cooked, dry heat, mixed species) (1 fillet) has 162 calories, which works out to 109 calories per 100 g. That is about 8.1% of a 2,000-calorie day.
Is Pacific rockfish (cooked, dry heat, mixed species) high in protein?
Yes. It has 33 g of protein per serving, and 86% of its calories come from protein (20 g of protein per 100 calories).
Is Pacific rockfish (cooked, dry heat, mixed species) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Pacific rockfish (cooked, dry heat, mixed species)?
133 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pacific rockfish (cooked, dry heat, mixed species)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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