How many calories are in Fish Pout Ocean Dry Heat (Cooked)?

Fish Pout Ocean Dry Heat (Cooked) contains 102 calories per 100g serving (USDA data).

How much protein is in Fish Pout Ocean Dry Heat (Cooked)?

Fish Pout Ocean Dry Heat (Cooked) provides 21.3g of protein per 100g, which is 43% of the recommended daily value.

Is Fish Pout Ocean Dry Heat (Cooked) high in fat?

Fish Pout Ocean Dry Heat (Cooked) is low in fat with only 1.2g per 100g (2% DV).

What vitamins and minerals are in Fish Pout Ocean Dry Heat (Cooked)?

Fish Pout Ocean Dry Heat (Cooked) is a notable source of Selenium (85% DV), Protein (43% DV), and Vitamin B12 (43% DV) per 100g.

Fish Pout Ocean Dry Heat (Cooked)

SR Legacy·Comprehensive Reference Data

Fish, pout, ocean, cooked, dry heat

Finfish and Shellfish Products

A 100g serving covers 85% of the daily recommended Selenium, making Fish Pout Ocean Dry Heat (Cooked) one of the more concentrated dietary sources of this nutrient. Fish Pout Ocean Dry Heat (Cooked) stands out for its lean protein profile — 21.3g of protein with only 1.2g of fat per 100g. At 102 calories per 100g, Fish Pout Ocean Dry Heat (Cooked) offers moderate energy density suitable for balanced meals. Sodium is modest at 78mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Pout Ocean Dry Heat (Cooked) delivers meaningful amounts of 9 different vitamins and minerals above 10% of daily value.

Calories102KCAL

Protein21.3G

Fat1.2G

Carbs0G

Fiber0G

Calorie Distribution

96kcal

Protein89%21.3 g
Fat11%1.2 g
Carbs0%0 g

Serving Size

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water	76.1	G
Energy	102	KCAL
Protein	21.3	G
Total lipid (fat)	1.2	G
Carbohydrate, by difference	0	G
Fiber, total dietary	0	G
Cholesterol	67.0	MG

Vitamin C, total ascorbic acid	0	MG
Thiamin	0.09	MG
Riboflavin	0.07	MG
Niacin	2.6	MG
Vitamin B-6	0.28	MG
Folate, total	8.0	UG
Vitamin B-12	1.0	UG
Vitamin A, RAE	14.0	UG

Calcium, Ca	13.0	MG
Iron, Fe	0.36	MG
Magnesium, Mg	17.0	MG
Phosphorus, P	256	MG
Potassium, K	513	MG
Sodium, Na	78.0	MG
Zinc, Zn	1.3	MG
Copper, Cu	0.04	MG
Manganese, Mn	0.02	MG
Selenium, Se	46.8	UG

Energy	427	kJ
Ash	1.4	G
Pantothenic acid	0.17	MG
Folic acid	0	UG
Folate, food	8.0	UG
Folate, DFE	8.0	UG
Retinol	14.0	UG
Vitamin A, IU	46.0	IU
Fatty acids, total saturated	0.41	G
SFA 8:0	0.07	G
SFA 14:0	0.04	G
SFA 16:0	0.23	G
SFA 18:0	0.07	G
Fatty acids, total monounsaturated	0.42	G
MUFA 16:1	0.10	G
MUFA 18:1	0.32	G
Fatty acids, total polyunsaturated	0.04	G
PUFA 18:2	0.04	G
Tryptophan	0.24	G
Threonine	0.94	G
Isoleucine	0.98	G
Leucine	1.7	G
Lysine	2.0	G
Methionine	0.63	G
Cystine	0.23	G
Phenylalanine	0.83	G
Tyrosine	0.72	G
Valine	1.1	G
Arginine	1.3	G
Histidine	0.63	G
Alanine	1.3	G
Aspartic acid	2.2	G
Glutamic acid	3.2	G
Glycine	1.0	G
Proline	0.75	G
Serine	0.87	G

Common Serving Sizes

Serving	Cal	Protein	Fat	Carbs
oz (85g)	87	18.1g	1g	0g
fillet (137g)	140	29.2g	1.6g	0g

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

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

Fish Pout Ocean (Raw)

79 kcal16.64g protein

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Nutrient Highlights

Fish Pout Ocean Dry Heat (Cooked) is a excellent source of Protein (43% DV) — see top foods ranked by Protein
Fish Pout Ocean Dry Heat (Cooked) is a good source of Zinc (12% DV) — see top foods ranked by Zinc
Fish Pout Ocean Dry Heat (Cooked) is a good source of Potassium (11% DV) — see top foods ranked by Potassium

Dietary Considerations

With 513mg of potassium per 100g, individuals on a renal diet should moderate their intake of Fish Pout Ocean Dry Heat (Cooked). See the Kidney Disease & Low-Potassium Diet guide for more.
Fish Pout Ocean Dry Heat (Cooked) is naturally low in sodium at 78mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Fish Pout Ocean Dry Heat (Cooked) fits well in high-protein, low-carb eating patterns with 21.3g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.
Fish Pout Ocean 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 8% (#661 of 8,262)
Protein: top 23% (#1,900 of 8,262)

Explore by Nutrient

Top foods in Protein Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Sodium Top foods in Magnesium Top foods in Zinc

Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories102

% Daily Value*

Total Fat 1.2G2%

Cholesterol 67.0MG22%

Sodium 78.0MG3%

Total Carbohydrate 0G0%

Dietary Fiber 0G0%

Total Sugars 0

Protein 21.3G43%

Vitamin D 0mcg0%

Calcium 13.0MG1%

Iron 0.36MG2%

Potassium 513MG11%

* 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: 174238.

View on USDA FoodData Central →