Pout (raw) nutrition facts
Per ½ fillet · 176 g
of a 2,000 cal day
- Protein29g89% of calories
- Carbs0g0% of calories
- Fat1.6g11% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of Pout (raw) (½ fillet, 176 g) has 139 calories, with 29 g of protein, 0 g of carbohydrates and 1.6 g of fat. Most of its energy comes from protein (89% of calories). It is high in protein (59% DV), niacin (23% DV) and Vitamin B6 (32% DV). Keep an eye on cholesterol, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Niacin23%
- Vitamin B632%
- Vitamin B1266%
- Phosphorus50%
- Selenium117%
Good source of
10–19% of the daily value
- Thiamine12%
- Potassium15%
- Zinc16%
Watch
20%+ of the daily value
- Cholesterol31%
Vitamins & minerals
Amounts for ½ fillet (176 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 21 μg | 2% |
| Vitamin C | 0 mg | 0% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 12 μg | 3% |
| Vitamin B12 | 2 μg | 66% |
| Pantothenic acid | 0.3 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 18 mg | 2% |
| Iron | 0.5 mg | 6% |
| Potassium | 704 mg | 15% |
| Magnesium | 23 mg | 5% |
| Phosphorus | 352 mg | 50% |
| Zinc | 2 mg | 16% |
| Copper | 0.1 mg | 6% |
| Manganese | 0 mg | 1% |
| Selenium | 64 μg | 117% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Cystine | 0.3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lysine | 3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 1 g | — |
| Retinol | 21 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
How it compares
Calories per listed serving.
- Pout (cooked, dry heat)140
- Pout (raw)139
Similar foods
Burning 139 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 26minWalking (3.5 mph)
- 17minCycling (moderate)
- 12minRunning (6 mph)
- 20minSwimming laps
Common questions
How many calories are in Pout (raw)?
One serving of Pout (raw) (½ fillet) has 139 calories, which works out to 79 calories per 100 g. That is about 7% of a 2,000-calorie day.
Is Pout (raw) high in protein?
Yes. It has 29 g of protein per serving, and 89% of its calories come from protein (21 g of protein per 100 calories).
Is Pout (raw) 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 Pout (raw)?
107 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
