Seafood · SOURCE-BASED NUTRITION
Fish, spot, cooked, dry heat nutrition facts
SR Legacy
Fish, spot, cooked, dry heat. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 158 kcal | — |
| Protein | 23.7 g | 47.4% |
| Carbohydrate, by difference | 0 g | 0% |
| Total lipid (fat) | 6.28 g | 8.1% |
| Fiber, total dietary | 0 g | 0% |
| Fatty acids, total saturated | 1.86 g | 9.3% |
| Cholesterol | 77 mg | 25.7% |
| Sodium, Na | 37 mg | 1.6% |
| Potassium, K | 636 mg | 13.5% |
| Calcium, Ca | 18 mg | 1.4% |
| Iron, Fe | 0.41 mg | 2.3% |
| Magnesium, Mg | 54 mg | 12.9% |
| Phosphorus, P | 238 mg | 19% |
| Zinc, Zn | 0.65 mg | 5.9% |
| Copper, Cu | 0.06 mg | 6.6% |
| Manganese, Mn | 0.05 mg | 2% |
| Selenium, Se | 46.8 µg | 85.1% |
| Vitamin A, RAE | 35 µg | 3.9% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Thiamin | 0.19 mg | 15.4% |
| Riboflavin | 0.27 mg | 20.6% |
| Niacin | 8.53 mg | 53.3% |
| Pantothenic acid | 0.87 mg | 17.3% |
| Vitamin B-6 | 0.46 mg | 27.2% |
| Folate, DFE | 6 µg | 1.5% |
| Vitamin B-12 | 3.46 µg | 144% |
| Alanine | 1.44 g | — |
| Arginine | 1.42 g | — |
| Ash | 1.36 g | — |
| Aspartic acid | 2.43 g | — |
| Cystine | 0.25 g | — |
| Fatty acids, total monounsaturated | 1.71 g | — |
| Fatty acids, total polyunsaturated | 1.4 g | — |
| Folate, food | 6 µg | — |
| Folate, total | 6 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 3.54 g | — |
| Glycine | 1.14 g | — |
| Histidine | 0.7 g | — |
| Isoleucine | 1.09 g | — |
| Leucine | 1.93 g | — |
| Lysine | 2.18 g | — |
| Methionine | 0.7 g | — |
| MUFA 16:1 | 0.59 g | — |
| MUFA 18:1 | 1.12 g | — |
| Phenylalanine | 0.93 g | — |
| Proline | 0.84 g | — |
| PUFA 18:2 | 0.05 g | — |
| PUFA 18:3 | 0.03 g | — |
| PUFA 18:4 | 0.21 g | — |
| PUFA 20:4 | 0.15 g | — |
| PUFA 20:5 n-3 (EPA) | 0.28 g | — |
| PUFA 22:5 n-3 (DPA) | 0.15 g | — |
| PUFA 22:6 n-3 (DHA) | 0.53 g | — |
| Retinol | 35 µg | — |
| Serine | 0.97 g | — |
| SFA 14:0 | 0.14 g | — |
| SFA 16:0 | 1.32 g | — |
| SFA 18:0 | 0.4 g | — |
| Threonine | 1.04 g | — |
| Tryptophan | 0.27 g | — |
| Tyrosine | 0.8 g | — |
| Valine | 1.22 g | — |
| Vitamin A, IU | 115 iu | — |
| Water | 69.2 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin B12 (144% DV), Selenium (85.1% DV) and Niacin (B3) (53.3% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin B12: blood cells and nerves
This amount provides 3.46 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceSelenium: thyroid and antioxidant defense
This amount provides 46.8 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceNiacin (B3): energy and cell function
This amount provides 8.53 mg. Niacin helps enzymes convert food into energy and supports normal cell function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B6: metabolism and brain development
This amount provides 0.46 mg. Vitamin B6 supports many enzyme reactions involved in metabolism, brain development and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceRiboflavin (B2): energy and cell growth
This amount provides 0.27 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePhosphorus: bones and cellular energy
This amount provides 238 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin B12
This amount provides 3.46 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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