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Cobia Steak, Raw

Cobia Steak, Raw

EverydayRaw

Cobia steak is a thick-cut portion of a lean saltwater fish prized for its firm, moist texture and mild, buttery flavor with subtle sweetness. This sustainably farmed fish provides high-quality protein and is exceptionally rich in omega-3 fatty acids, while containing lower mercury levels than many large predatory fish species. The raw steaks feature pale pink to ivory flesh that holds its shape well when grilled, pan-seared, or baked.

Macro Impact

A 3.9 oz serving contains 270 calories, 18g protein, 0g carbs, and 22g fat.

Calorie Burn

How long would it take to burn off 270 calories?
Walking3.5 mph, moderate pace
1 hour 3 min
YogaModerate effort, gentle pace
46 min
SwimmingModerate effort, freestyle
35 min
Biking12-14 mph, moderate effort
28 min
StairsStair climbing, moderate pace
31 min
Running5 mph (12 min/mile)
23 min

Nutrition Facts

Serving size3.9 oz (111 g)
Amount per serving
Calories270
% Daily Value*
Total Fat22g
28%
Saturated Fat8g
40%
Trans Fat0g
Polyunsaturated Fat5g
Monounsaturated Fat9g
Cholesterol35mg
12%
Sodium60mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein18g
Vitamin D6mcg
28%
Calcium11mg
1%
Iron0.6mg
3%
Potassium333mg
7%

* 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
22 / 78 g
28%
Monounsaturated
9 / 31 g
29%
Polyunsaturated
5 / 23 g
21%
Saturated
8 / 23 g
34%
Trans
0 g
Cholesterol
35 / 300 g
12%
Omega 3
2 / 5 g
43%
Omega 6
3 / 19 g
16%
Omega 9
9 g
Protein
Protein
18 / 80 g
22%
Amino Acids
Histidine
1 / 3 g
19%
Isoleucine
1 / 2 g
55%
Leucine
1 / 3 g
44%
Lysine
2 / 2 g
69%
Methionine
0 / 1 g
33%
Phenylalanine
1 / 2 g
39%
Threonine
1 / 1 g
65%
Tryptophan
0 / 0 g
77%
Valine
1 / 2 g
47%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 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
33%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
4 / 30 mcg
15%
Cobalamin, B12
2 / 2 mcg
93%
Folate
3 / 400 mcg
1%
Vitamin A
22 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
6 / 15 mcg
37%
Vitamin E
2 / 15 mg
11%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
12%
Iron
1 / 13 mg
4%
Magnesium
33 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
222 / 700 mg
32%
Potassium
333 / 3k mg
11%
Selenium
44 / 55 mcg
81%
Sodium
60 / 2.3k mg
3%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
44 / 150 mcg
30%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
71 g
Caffeine
0 mg
Choline
78 mg
Taurine
44 mg

References

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

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