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[N]extrient

Fish Sunfish Pumpkin Seed Dry Heat (Cooked)

SR Legacy·Comprehensive Reference Data

Fish, sunfish, pumpkin seed, cooked, dry heat

Finfish and Shellfish Products

A 100g serving covers 96% of the daily recommended Vitamin B12, making Fish Sunfish Pumpkin Seed Dry Heat (Cooked) one of the more concentrated dietary sources of this nutrient. Fish Sunfish Pumpkin Seed Dry Heat (Cooked) stands out for its lean protein profile — 24.9g of protein with only 0.9g of fat per 100g. At 114 calories per 100g, Fish Sunfish Pumpkin Seed Dry Heat (Cooked) offers moderate energy density suitable for balanced meals. Sodium is modest at 103mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Sunfish Pumpkin Seed Dry Heat (Cooked) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories114KCAL
Protein24.9G
Fat0.9G
Carbs0G
Fiber0G

Calorie Distribution

108kcal
  • Protein92%24.9 g
  • Fat8%0.9 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

Water73.7G
Energy114KCAL
Protein24.9G
Total lipid (fat)0.90G
Carbohydrate, by difference0G
Fiber, total dietary0G
Cholesterol86.0MG
Vitamin C, total ascorbic acid1.0MG
Thiamin0.09MG
Riboflavin0.09MG
Niacin1.5MG
Vitamin B-60.14MG
Folate, total17.0UG
Vitamin B-122.3UG
Vitamin A, RAE17.0UG
Calcium, Ca103MG
Iron, Fe1.5MG
Magnesium, Mg38.0MG
Phosphorus, P231MG
Potassium, K449MG
Sodium, Na103MG
Zinc, Zn2.0MG
Copper, Cu0.39MG
Manganese, Mn0.90MG
Selenium, Se16.2UG
Energy477kJ
Ash1.4G
Pantothenic acid0.86MG
Folic acid0UG
Folate, food17.0UG
Folate, DFE17.0UG
Retinol17.0UG
Vitamin A, IU58.0IU
Fatty acids, total saturated0.18G
SFA 14:00.01G
SFA 16:00.13G
SFA 18:00.04G
Fatty acids, total monounsaturated0.15G
MUFA 16:10.05G
MUFA 18:10.09G
MUFA 20:10.006G
Fatty acids, total polyunsaturated0.32G
PUFA 18:20.02G
PUFA 18:30.01G
PUFA 20:40.10G
PUFA 20:5 n-3 (EPA)0.05G
PUFA 22:5 n-3 (DPA)0.04G
PUFA 22:6 n-3 (DHA)0.09G
Tryptophan0.28G
Threonine1.1G
Isoleucine1.1G
Leucine2.0G
Lysine2.3G
Methionine0.74G
Cystine0.27G
Phenylalanine0.97G
Tyrosine0.84G
Valine1.3G
Arginine1.5G
Histidine0.73G
Alanine1.5G
Aspartic acid2.5G
Glutamic acid3.7G
Glycine1.2G
Proline0.88G
Serine1.0G

Common Serving Sizes

ServingCalProteinFatCarbs
fillet (37g)429.2g0.3g0g
oz (85g)9721.1g0.8g0g

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

More in Finfish and Shellfish Products

Mollusks Oyster Eastern Wild (Raw)

51 kcal5.7g protein

Fish Sea Bass Mixed Species Dry Heat (Cooked)

124 kcal23.6g protein

Fish Whitefish Mixed Species (Raw)

134 kcal19.1g protein

Fish Pike Northern (Raw)

88 kcal19.3g protein

Fish Ocean Perch Atlantic (Raw)

79 kcal15.3g protein

Fish Salmon Coho Farmed Dry Heat (Cooked)

178 kcal24.3g protein

Nutritionally Similar Foods

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

Fish Sunfish Pumpkin Seed (Raw)

89 kcal19.4g protein

Fish Perch Mixed Species Dry Heat (Cooked)

117 kcal24.86g protein

Fish Perch Mixed Species (Raw)

91 kcal19.39g protein

Fish Burbot Dry Heat (Cooked)

115 kcal24.76g protein

Fish Burbot (Raw)

90 kcal19.31g protein

Crustaceans Crayfish Mixed Species Wild (Raw)

77 kcal15.97g protein

Nutrient Highlights

  • Fish Sunfish Pumpkin Seed Dry Heat (Cooked) is a excellent source of Protein (50% DV) — see top foods ranked by Protein
  • Fish Sunfish Pumpkin Seed Dry Heat (Cooked) is a good source of Zinc (18% DV) — see top foods ranked by Zinc
  • Fish Sunfish Pumpkin Seed Dry Heat (Cooked) is a good source of Potassium (10% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 449mg of potassium per 100g, individuals on a renal diet should moderate their intake of Fish Sunfish Pumpkin Seed Dry Heat (Cooked). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Fish Sunfish Pumpkin Seed Dry Heat (Cooked) is naturally low in sodium at 103mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Sunfish Pumpkin Seed Dry Heat (Cooked) fits well in high-protein, low-carb eating patterns with 24.9g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 10% (#826 of 8,262)
  • Protein: top 14% (#1,157 of 8,262)
  • Calcium: top 18% (#1,487 of 8,262)

Explore by Nutrient

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

Nutrition Facts

Serving Size 100g

Calories114
% Daily Value*
Total Fat 0.90G1%
Cholesterol 86.0MG29%
Sodium 103MG4%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0
Protein 24.9G50%
Vitamin D 0mcg0%
Calcium 103MG8%
Iron 1.5MG9%
Potassium 449MG10%

* 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: 172003.

View on USDA FoodData Central →