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Cobia Fillet, Skin-On, Raw

Cobia Fillet, Skin-On, Raw

EverydayRaw

Cobia is a saltwater fish prized for its firm, moist texture and mild, buttery flavor, often compared to mahi-mahi or swordfish. The skin-on fillet provides a rich source of omega-3 fatty acids and high-quality protein, with the edible skin crisping well when grilled or pan-seared. This sustainably farmed and wild-caught fish adapts to diverse cooking methods while retaining moisture due to its natural fat distribution.

Macro Impact

A 4 oz serving contains 215 calories, 23g protein, 0g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 215 calories?
Walking3.5 mph, moderate pace
50 min
YogaModerate effort, gentle pace
36 min
SwimmingModerate effort, freestyle
28 min
Biking12-14 mph, moderate effort
22 min
StairsStair climbing, moderate pace
25 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories215
% Daily Value*
Total Fat14g
17%
Saturated Fat4g
20%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat6g
Cholesterol79mg
26%
Sodium57mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein23g
Vitamin D2mcg
11%
Calcium11mg
1%
Iron0.6mg
3%
Potassium396mg
8%

* 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
14 / 78 g
17%
Monounsaturated
6 / 31 g
20%
Polyunsaturated
3 / 23 g
14%
Saturated
4 / 23 g
17%
Trans
0 g
Cholesterol
79 / 300 g
26%
Omega 3
2 / 5 g
36%
Omega 6
2 / 19 g
9%
Omega 9
6 g
Protein
Protein
23 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
23%
Isoleucine
1 / 2 g
65%
Leucine
2 / 3 g
53%
Lysine
2 / 2 g
78%
Methionine
1 / 1 g
44%
Phenylalanine
1 / 2 g
47%
Threonine
1 / 1 g
69%
Tryptophan
0 / 0 g
82%
Valine
1 / 2 g
50%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 g
Glutamic Acid
3 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
6 / 15 mg
38%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
1 / 1 mg
43%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
3 / 2 mcg
141%
Folate
2 / 400 mcg
1%
Vitamin A
23 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
15%
Vitamin E
2 / 15 mg
11%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
4%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
226 / 700 mg
32%
Potassium
396 / 3k mg
13%
Selenium
45 / 55 mcg
82%
Sodium
57 / 2.3k mg
2%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
57 / 150 mcg
38%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
77 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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