Rockfish Nutrition

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Nutrition Facts

Serving Size

1 fillet (149g)

Amount per serving

Calories

162

% Daily Value *

Total Fat 2.4g

Saturated Fat 0.6g

Trans Fat 0g

Cholesterol 91mg

30%

Sodium 133mg

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars 0g

Protein 33.1g

Vitamin D 273 IU

68%

Calcium 25mg

Iron 1mg

Potassium 696mg

15%

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

0.04 mg

Riboflavin

26%

0.34 mg

Niacin

27%

4.32 mg

Pantothenic Acid

12%

0.6 mg

Vitamin B6

21%

0.36 mg

Folate

14.9 mcg

Folic Acid

0 mcg

Food Folate

14.9 mcg

Fortified Folate

14.9 mcg

Choline

21%

117 mg

Betaine

—

Vitamin B12

99%

2.37 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

7.45 mcg

Retinol

7.45 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

23.8 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

0.66 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

6.85 mcg

Vitamin D2

—

Vitamin D3

6.85 mcg

Vitamin D

68%

273 IU

Vitamin K

0 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

25.3 mg

Iron

0.54 mg

Magnesium

12%

49.2 mg

Phosphorus

30%

370 mg

Potassium

15%

696 mg

Sodium

133 mg

Zinc

0.64 mg

Copper

0.06 mg

Manganese

0.02 mg

Selenium

206%

114 mcg

Fluoride

—

Iodine

—

Fat

2.41 g

Saturated Fat

0.63 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0.09 g

Pentadecylic Acid

0.01 g

Palmitic Acid

0.41 g

Margaric Acid

0.01 g

Stearic Acid

0.1 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

0.69 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.13 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

0.01 g

Octadec-9-enoic Acid

0.42 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.09 g

Docos-13-enoic Acid

0.02 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

0.02 g

Polyunsaturated Fat

0.72 g

9,12-octadecadienoic Acid

0.07 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.02 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0.03 g

Eicosadienoic Acid

0.01 g

Icosatrienioc Acid

0.01 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0.03 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.16 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

0 g

Docosapentanoic Acid (DPA)

0.04 g

Docosahexanoic Acid (DHA)

0.36 g

Trans Fat

0.04 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

30%

90.9 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

66%

33.1 g

Tryptophan

0.44 g

Threonine

1.51 g

Isoleucine

1.58 g

Leucine

2.73 g

Lysine

3.26 g

Methionine

1.05 g

Cystine

0.36 g

Phenylalanine

1.39 g

Tyrosine

1.19 g

Valine

1.65 g

Arginine

2.26 g

Histidine

0.75 g

Alanine

1.97 g

Aspartic Acid

3.46 g

Glutamic Acid

5.28 g

Glycine

1.55 g

Proline

1.26 g

Serine

1.38 g

Hydroxyproline

—

Carbohydrates

0 g

Fibre

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

0 g

Lactose

0 g

Maltose

0 g

Galactose

0 g

Sugar Alcohols

—

Starch

0 g

Calories

162 kcal

Water

111 g

Ash

2.37 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 fillet (149 g)

Nutrient Sources ^‡

Excellent source of Riboflavin
Excellent source of Niacin
Excellent source of Vitamin B12
Excellent source of Vitamin D
Excellent source of Phosphorus
Excellent source of Selenium
Good source of Vitamin B6
Good source of Choline
Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Very High Protein
Low Fat
Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100% ^†

Limiting Amino Acid: Histidine

Some foods that are a good source of Histidine include meat, fish, poultry, nuts, seeds, and whole grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Rockfish contains 22.2g of protein, which is about the same as 3.7 eggs, 0.8 chicken breasts, or 1.6 cups (432g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

0.554g per 1 fillet
Can help improve heart health

High in Cholesterol.

Rockfish

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡