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Cobia Fillet, Skinless Raw

Cobia Fillet, Skinless Raw

EverydayRaw

Cobia fillet is a premium saltwater fish prized for its mild, buttery flavor and firm, steak-like texture comparable to mahi-mahi or swordfish. This lean protein source provides high levels of omega-3 fatty acids and essential nutrients like vitamin B12, while containing lower mercury levels than many large predatory fish species. Its dense flesh holds up well to grilling, baking, or pan-searing, making it adaptable to various cooking methods without drying out.

Macro Impact

A 4 oz serving contains 206 calories, 22g protein, 0g carbs, and 13g fat.

Calorie Burn

How long would it take to burn off 206 calories?
Walking3.5 mph, moderate pace
48 min
YogaModerate effort, gentle pace
35 min
SwimmingModerate effort, freestyle
26 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories206
% Daily Value*
Total Fat13g
17%
Saturated Fat5g
23%
Trans Fat0g
Polyunsaturated Fat4g
Monounsaturated Fat5g
Cholesterol80mg
27%
Sodium38mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein22g
Vitamin D3mcg
17%
Calcium17mg
1%
Iron0.5mg
3%
Potassium531mg
11%

* 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
13 / 78 g
17%
Monounsaturated
5 / 31 g
14%
Polyunsaturated
4 / 23 g
17%
Saturated
5 / 23 g
19%
Trans
0 g
Cholesterol
80 / 300 g
27%
Omega 3
2 / 5 g
34%
Omega 6
2 / 19 g
13%
Omega 9
5 g
Protein
Protein
22 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
24%
Isoleucine
1 / 2 g
71%
Leucine
2 / 3 g
61%
Lysine
2 / 2 g
100%
Methionine
1 / 1 g
57%
Phenylalanine
1 / 2 g
43%
Threonine
1 / 1 g
80%
Tryptophan
0 / 0 g
121%
Valine
1 / 2 g
60%
Arginine
2 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
10%
Riboflavin, B2
0 / 1 mg
19%
Niacin, B3
5 / 15 mg
30%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
1 / 1 mg
35%
Biotin, B7
5 / 30 mcg
15%
Cobalamin, B12
3 / 2 mcg
118%
Folate
6 / 400 mcg
1%
Vitamin A
11 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
3 / 15 mcg
23%
Vitamin E
1 / 15 mg
8%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
3%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
0%
Phosphorous
203 / 700 mg
29%
Potassium
531 / 3k mg
18%
Selenium
45 / 55 mcg
82%
Sodium
38 / 2.3k mg
2%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
40 / 150 mcg
26%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
79 g
Caffeine
0 mg
Choline
79 mg
Taurine
45 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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