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[N]extrient

Fish Sunfish Pumpkin Seed (Raw)

SR Legacy·Comprehensive Reference Data

Fish, sunfish, pumpkin seed, raw

Finfish and Shellfish Products

A 100g serving covers 83% of the daily recommended Vitamin B12, making Fish Sunfish Pumpkin Seed (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (19.4g), fat (0.7g), and carbohydrates (0g) per 100g. At 89 calories per 100g, Fish Sunfish Pumpkin Seed (Raw) offers moderate energy density suitable for balanced meals. Sodium is modest at 80mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Sunfish Pumpkin Seed (Raw) delivers meaningful amounts of 9 different vitamins and minerals above 10% of daily value.

Calories89KCAL
Protein19.4G
Fat0.7G
Carbs0G
Fiber0G

Calorie Distribution

84kcal
  • Protein92%19.4 g
  • Fat8%0.7 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

Water79.5G
Energy89.0KCAL
Protein19.4G
Total lipid (fat)0.70G
Carbohydrate, by difference0G
Fiber, total dietary0G
Cholesterol67.0MG
Vitamin C, total ascorbic acid1.0MG
Thiamin0.08MG
Riboflavin0.07MG
Niacin1.2MG
Vitamin B-60.12MG
Folate, total15.0UG
Vitamin B-122.0UG
Vitamin A, RAE15.0UG
Calcium, Ca80.0MG
Iron, Fe1.2MG
Magnesium, Mg30.0MG
Phosphorus, P180MG
Potassium, K350MG
Sodium, Na80.0MG
Zinc, Zn1.6MG
Copper, Cu0.30MG
Manganese, Mn0.70MG
Selenium, Se12.6UG
Energy372kJ
Ash1.1G
Pantothenic acid0.75MG
Folic acid0UG
Folate, food15.0UG
Folate, DFE15.0UG
Retinol15.0UG
Vitamin A, IU50.0IU
Fatty acids, total saturated0.14G
SFA 14:00.01G
SFA 16:00.10G
SFA 18:00.03G
Fatty acids, total monounsaturated0.12G
MUFA 16:10.04G
MUFA 18:10.07G
MUFA 20:10.005G
Fatty acids, total polyunsaturated0.25G
PUFA 18:20.01G
PUFA 18:30.01G
PUFA 20:40.08G
PUFA 20:5 n-3 (EPA)0.04G
PUFA 22:5 n-3 (DPA)0.03G
PUFA 22:6 n-3 (DHA)0.07G
Tryptophan0.22G
Threonine0.85G
Isoleucine0.89G
Leucine1.6G
Lysine1.8G
Methionine0.57G
Cystine0.21G
Phenylalanine0.76G
Tyrosine0.66G
Valine1.00G
Arginine1.2G
Histidine0.57G
Alanine1.2G
Aspartic acid2.0G
Glutamic acid2.9G
Glycine0.93G
Proline0.69G
Serine0.79G

Common Serving Sizes

ServingCalProteinFatCarbs
fillet (48g)439.3g0.3g0g
oz (85g)7616.5g0.6g0g

Scaled from Fish Sunfish Pumpkin Seed (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 Sunfish Pumpkin Seed Dry Heat (Cooked)

114 kcal24.87g protein

Fish Perch Mixed Species (Raw)

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Fish Perch Mixed Species Dry Heat (Cooked)

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Crustaceans Crayfish Mixed Species Wild (Raw)

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Nutrient Highlights

  • Fish Sunfish Pumpkin Seed (Raw) is a excellent source of Protein (39% DV) — see top foods ranked by Protein
  • Fish Sunfish Pumpkin Seed (Raw) is a good source of Zinc (14% DV) — see top foods ranked by Zinc

Dietary Considerations

  • Fish Sunfish Pumpkin Seed (Raw) is naturally low in sodium at 80mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Sunfish Pumpkin Seed (Raw) fits well in high-protein, low-carb eating patterns with 19.4g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

Rankings Among 8,262 USDA Foods

  • Calcium: top 22% (#1,818 of 8,262)
  • Potassium: top 22% (#1,818 of 8,262)
  • Magnesium: top 24% (#1,983 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

Calories89
% Daily Value*
Total Fat 0.70G1%
Cholesterol 67.0MG22%
Sodium 80.0MG3%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0
Protein 19.4G39%
Vitamin D 0mcg0%
Calcium 80.0MG6%
Iron 1.2MG7%
Potassium 350MG7%

* 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: 175151.

View on USDA FoodData Central →