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Grilled Cobia

Grilled Cobia

EverydayCooked

Grilled cobia is a lean saltwater fish prized for its mild, slightly sweet flavor and firm, steak-like texture that holds up well to high-heat cooking methods. This sustainable seafood choice offers a high-quality protein source with low saturated fat and notable omega-3 fatty acids, comparable to popular white fish like mahi-mahi but with higher oil content. The grilling process enhances its natural buttery notes while creating a lightly charred exterior, making it a versatile option for both simple weeknight meals and gourmet preparations.

Macro Impact

A 4 oz serving contains 101 calories, 21g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 101 calories?
Walking3.5 mph, moderate pace
23 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (112 g)
Amount per serving
Calories101
% Daily Value*
Total Fat1g
1%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.4g
Cholesterol45mg
15%
Sodium150mg
7%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D2mcg
8%
Calcium22mg
2%
Iron0.3mg
2%
Potassium468mg
10%

* 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
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
45 / 300 g
15%
Omega 3
0 / 5 g
6%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
21 / 80 g
27%
Amino Acids
Histidine
1 / 3 g
17%
Isoleucine
1 / 2 g
59%
Leucine
2 / 3 g
53%
Lysine
2 / 2 g
78%
Methionine
1 / 1 g
43%
Phenylalanine
1 / 2 g
47%
Threonine
1 / 1 g
69%
Tryptophan
0 / 0 g
99%
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
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
8%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
4 / 15 mg
26%
Pantothenic Acid, B5
1 / 5 mg
16%
Pyridoxine, B6
1 / 1 mg
43%
Biotin, B7
6 / 30 mcg
19%
Cobalamin, B12
2 / 2 mcg
93%
Folate
6 / 400 mcg
1%
Vitamin A
11 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
11%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
22 / 1k mg
2%
Copper
0 / 1 mg
12%
Iron
0 / 13 mg
2%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
190 / 700 mg
27%
Potassium
468 / 3k mg
16%
Selenium
45 / 55 mcg
81%
Sodium
150 / 2.3k mg
7%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
34 / 150 mcg
22%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
84 g
Caffeine
0 mg
Choline
84 mg
Taurine
90 mg

References

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

  1. 1.Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat. Australian Nutrient Database. Public Food Key F004810.

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.

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