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Bluefish Steaks

Bluefish Steaks

EverydayRaw

Bluefish steaks are cross-section cuts from a migratory saltwater fish known for their dark, oily flesh and assertive flavor. This nutrient-dense fish provides high levels of omega-3 fatty acids and protein, but its position higher on the marine food chain results in elevated mercury content compared to smaller species. The steaks’ rich texture holds up well to grilling or smoking, though their pronounced fishiness pairs best with bold seasonings or acidic marinades to balance the intensity.

Macro Impact

A 4 oz serving contains 141 calories, 23g protein, 0g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 141 calories?
Walking3.5 mph, moderate pace
33 min
YogaModerate effort, gentle pace
24 min
SwimmingModerate effort, freestyle
18 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories141
% Daily Value*
Total Fat5g
6%
Saturated Fat1g
5%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat2g
Cholesterol67mg
22%
Sodium68mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein23g
Vitamin D134mcg
669%
Calcium8mg
1%
Iron0.5mg
3%
Potassium422mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
67 / 300 g
22%
Omega 3
1 / 5 g
20%
Omega 6
0 / 19 g
0%
Omega 9
1 g
Protein
Protein
23 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
22%
Isoleucine
1 / 2 g
66%
Leucine
2 / 3 g
60%
Lysine
2 / 2 g
88%
Methionine
1 / 1 g
56%
Phenylalanine
1 / 2 g
45%
Threonine
1 / 1 g
84%
Tryptophan
0 / 0 g
80%
Valine
1 / 2 g
57%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
7 / 15 mg
45%
Pantothenic Acid, B5
1 / 5 mg
19%
Pyridoxine, B6
1 / 1 mg
35%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
6 / 2 mcg
255%
Folate
2 / 400 mcg
1%
Vitamin A
136 / 800 mcg
17%
Vitamin C
0 / 83 mg
0%
Vitamin D
134 / 15 mcg
892%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
8 / 1k mg
1%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
4%
Magnesium
37 / 370 mg
10%
Manganese
0 / 2 mg
1%
Phosphorous
257 / 700 mg
37%
Potassium
422 / 3k mg
14%
Selenium
41 / 55 mcg
75%
Sodium
68 / 2.3k mg
3%
Zinc
1 / 10 mg
10%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
80 g
Caffeine
0 mg
Choline
68 mg
Taurine
45 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, bluefish, raw. USDA Standard Reference, Legacy. Food ID 171949.
  2. 2.Fish, bluefish, raw. Canadian Nutrient File. Food ID 2988.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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