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Cobia

Cobia

EverydayRaw

Cobia is a saltwater fish found in warm ocean waters, recognized for its mild, slightly sweet flavor and firm, moist texture comparable to mahi-mahi or swordfish. This lean fish provides high-quality protein and omega-3 fatty acids while containing lower mercury levels than many large predatory fish species. Its versatile flesh holds up well to grilling, baking, and raw preparations like ceviche, appealing to both health-conscious consumers and culinary enthusiasts.

Macro Impact

A 4 oz serving contains 104 calories, 21g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 104 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories104
% Daily Value*
Total Fat2g
3%
Saturated Fat0.6g
3%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat0.8g
Cholesterol62mg
21%
Sodium1mg
0%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D3mcg
17%
Calcium11mg
1%
Iron0.6mg
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
2 / 78 g
3%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
4%
Saturated
1 / 23 g
2%
Trans
0 g
Cholesterol
62 / 300 g
21%
Omega 3
1 / 5 g
17%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
21 / 80 g
27%
Amino Acids
Histidine
1 / 3 g
22%
Isoleucine
1 / 2 g
64%
Leucine
2 / 3 g
55%
Lysine
2 / 2 g
71%
Methionine
1 / 1 g
57%
Phenylalanine
1 / 2 g
46%
Threonine
1 / 1 g
76%
Tryptophan
0 / 0 g
107%
Valine
1 / 2 g
55%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
5 / 15 mg
30%
Pantothenic Acid, B5
1 / 5 mg
23%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
6 / 30 mcg
19%
Cobalamin, B12
3 / 2 mcg
118%
Folate
2 / 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
5%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
4%
Magnesium
23 / 370 mg
6%
Manganese
0 / 2 mg
1%
Phosphorous
203 / 700 mg
29%
Potassium
531 / 3k mg
18%
Selenium
45 / 55 mcg
82%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
6%
Chromium
1 / 30 mcg
4%
Molybdenum
2 / 45 mcg
5%
Iodine
23 / 150 mcg
15%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
88 g
Caffeine
0 mg
Choline
68 mg
Taurine
57 mg

References

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

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    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.

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