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[N]extrient

Fish Lingcod Dry Heat (Cooked)

SR Legacy·Comprehensive Reference Data

Fish, lingcod, cooked, dry heat

Finfish and Shellfish Products

A 100g serving covers 173% of the daily recommended Vitamin B12, making Fish Lingcod Dry Heat (Cooked) one of the more concentrated dietary sources of this nutrient. Fish Lingcod Dry Heat (Cooked) stands out for its lean protein profile — 22.6g of protein with only 1.4g of fat per 100g. At 109 calories per 100g, Fish Lingcod Dry Heat (Cooked) offers moderate energy density suitable for balanced meals. Sodium is modest at 76mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Lingcod Dry Heat (Cooked) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories109KCAL
Protein22.6G
Fat1.4G
Carbs0G
Fiber0G

Calorie Distribution

103kcal
  • Protein88%22.6 g
  • Fat12%1.4 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water75.7G
Energy109KCAL
Protein22.6G
Total lipid (fat)1.4G
Carbohydrate, by difference0G
Fiber, total dietary0G
Cholesterol67.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.04MG
Riboflavin0.14MG
Niacin2.3MG
Vitamin B-60.35MG
Folate, total10.0UG
Vitamin B-124.2UG
Vitamin A, RAE17.0UG
Calcium, Ca18.0MG
Iron, Fe0.41MG
Magnesium, Mg33.0MG
Phosphorus, P258MG
Potassium, K560MG
Sodium, Na76.0MG
Zinc, Zn0.58MG
Copper, Cu0.04MG
Manganese, Mn0.03MG
Selenium, Se46.8UG
Energy456kJ
Ash1.6G
Pantothenic acid0.86MG
Folic acid0UG
Folate, food10.0UG
Folate, DFE10.0UG
Retinol17.0UG
Vitamin A, IU58.0IU
Fatty acids, total saturated0.26G
SFA 14:00.05G
SFA 16:00.15G
SFA 18:00.04G
Fatty acids, total monounsaturated0.45G
MUFA 16:10.10G
MUFA 18:10.24G
MUFA 20:10.09G
Fatty acids, total polyunsaturated0.38G
PUFA 18:20.04G
PUFA 20:40.06G
PUFA 20:5 n-3 (EPA)0.13G
PUFA 22:5 n-3 (DPA)0.02G
PUFA 22:6 n-3 (DHA)0.13G
Tryptophan0.25G
Threonine0.99G
Isoleucine1.0G
Leucine1.8G
Lysine2.1G
Methionine0.67G
Cystine0.24G
Phenylalanine0.88G
Tyrosine0.76G
Valine1.2G
Arginine1.4G
Histidine0.67G
Alanine1.4G
Aspartic acid2.3G
Glutamic acid3.4G
Glycine1.1G
Proline0.80G
Serine0.92G

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)9319.2g1.2g0g
fillet (151g)16534.2g2.1g0g

Scaled from Fish Lingcod Dry Heat (Cooked)'s per-100g values using USDA portion data.

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Crustaceans Crab Alaska King (Raw)

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Fish Haddock Dry Heat (Cooked)

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Crustaceans Crab Blue (Raw)

87 kcal18.1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Fish Lingcod (Raw)

85 kcal17.66g protein

Fish Rockfish Pacific Mixed Species Dry Heat (Cooked)

109 kcal22.23g protein

Fish Rockfish Pacific Mixed Species (Raw)

90 kcal18.36g protein

Fish Grouper Mixed Species (Raw)

92 kcal19.38g protein

Fish Snapper Mixed Species (Raw)

100 kcal20.51g protein

Fish Halibut Atlantic and Pacific Dry Heat (Cooked)

111 kcal22.54g protein

Nutrient Highlights

  • Fish Lingcod Dry Heat (Cooked) is a excellent source of Protein (45% DV) — see top foods ranked by Protein
  • Fish Lingcod Dry Heat (Cooked) is a good source of Potassium (12% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 560mg of potassium per 100g, individuals on a renal diet should moderate their intake of Fish Lingcod Dry Heat (Cooked). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Fish Lingcod Dry Heat (Cooked) is naturally low in sodium at 76mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Lingcod Dry Heat (Cooked) fits well in high-protein, low-carb eating patterns with 22.6g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Fish Lingcod Dry Heat (Cooked) provides 47mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 7% (#578 of 8,262)
  • Protein: top 19% (#1,570 of 8,262)
  • Magnesium: top 21% (#1,735 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories109
% Daily Value*
Total Fat 1.4G2%
Cholesterol 67.0MG22%
Sodium 76.0MG3%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0
Protein 22.6G45%
Vitamin D 0mcg0%
Calcium 18.0MG1%
Iron 0.41MG2%
Potassium 560MG12%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 174235.

View on USDA FoodData Central →