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[N]extrient

Fish Spot (Raw)

SR Legacy·Comprehensive Reference Data

Fish, spot, raw

Finfish and Shellfish Products

A 100g serving covers 125% of the daily recommended Vitamin B12, making Fish Spot (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (18.5g), fat (4.9g), and carbohydrates (0g) per 100g. At 123 calories per 100g, Fish Spot (Raw) offers moderate energy density suitable for balanced meals. Sodium is modest at 29mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Spot (Raw) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories123KCAL
Protein18.5G
Fat4.9G
Carbs0G
Fiber0G

Calorie Distribution

118kcal
  • Protein63%18.5 g
  • Fat37%4.9 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

Water76.0G
Energy123KCAL
Protein18.5G
Total lipid (fat)4.9G
Carbohydrate, by difference0G
Fiber, total dietary0G
Cholesterol60.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.16MG
Riboflavin0.22MG
Niacin7.0MG
Vitamin B-60.40MG
Folate, total5.0UG
Vitamin B-123.0UG
Vitamin A, RAE30.0UG
Calcium, Ca14.0MG
Iron, Fe0.32MG
Magnesium, Mg42.0MG
Phosphorus, P186MG
Potassium, K496MG
Sodium, Na29.0MG
Zinc, Zn0.51MG
Copper, Cu0.05MG
Manganese, Mn0.04MG
Selenium, Se36.5UG
Energy515kJ
Ash1.1G
Pantothenic acid0.75MG
Folic acid0UG
Folate, food5.0UG
Folate, DFE5.0UG
Retinol30.0UG
Vitamin A, IU100IU
Fatty acids, total saturated1.4G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.11G
SFA 16:01.0G
SFA 18:00.31G
Fatty acids, total monounsaturated1.3G
MUFA 16:10.46G
MUFA 18:10.87G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated1.1G
PUFA 18:20.04G
PUFA 18:30.02G
PUFA 18:40.16G
PUFA 20:40.12G
PUFA 20:5 n-3 (EPA)0.22G
PUFA 22:5 n-3 (DPA)0.12G
PUFA 22:6 n-3 (DHA)0.41G
Tryptophan0.21G
Threonine0.81G
Isoleucine0.85G
Leucine1.5G
Lysine1.7G
Methionine0.55G
Cystine0.20G
Phenylalanine0.72G
Tyrosine0.63G
Valine0.95G
Arginine1.1G
Histidine0.55G
Alanine1.1G
Aspartic acid1.9G
Glutamic acid2.8G
Glycine0.89G
Proline0.66G
Serine0.76G
Alcohol, ethyl0G

Common Serving Sizes

ServingCalProteinFatCarbs
fillet (64g)7911.8g3.1g0g
oz (85g)10515.7g4.2g0g

Scaled from Fish Spot (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

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

Fish Spot Dry Heat (Cooked)

158 kcal23.73g protein

Fish Sturgeon Mixed Species Dry Heat (Cooked)

135 kcal20.7g protein

Fish Sturgeon Mixed Species (Raw)

105 kcal16.14g protein

Fish Seatrout Mixed Species Dry Heat (Cooked)

133 kcal21.46g protein

Fish Seatrout Mixed Species (Raw)

104 kcal16.74g protein

Fish Mackerel Spanish Dry Heat (Cooked)

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Nutrient Highlights

  • Fish Spot (Raw) is a excellent source of Protein (37% DV) — see top foods ranked by Protein
  • Fish Spot (Raw) is a good source of Potassium (11% DV) — see top foods ranked by Potassium
  • Fish Spot (Raw) is a good source of Magnesium (10% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • With 496mg of potassium per 100g, individuals on a renal diet should moderate their intake of Fish Spot (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Fish Spot (Raw) is naturally low in sodium at 29mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Spot (Raw) fits well in high-protein, low-carb eating patterns with 18.5g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Fish Spot (Raw) provides 37mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 9% (#744 of 8,262)
  • Magnesium: top 17% (#1,405 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

Calories123
% Daily Value*
Total Fat 4.9G6%
Cholesterol 60.0MG20%
Sodium 29.0MG1%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0
Protein 18.5G37%
Vitamin D 0mcg0%
Calcium 14.0MG1%
Iron 0.32MG2%
Potassium 496MG11%

* 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: 173700.

View on USDA FoodData Central →