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John Dory Fillet, Raw

John Dory Fillet, Raw

EverydayRaw

John Dory is a lean saltwater whitefish prized for its firm yet delicate texture and subtly sweet, mild flavor. This raw fillet provides high-quality protein with minimal fat, along with notable amounts of vitamin B12 and selenium. Its versatility suits pan-searing, baking, or poaching, while its clean taste pairs well with bold sauces or simple herb accents in Mediterranean and modern fusion dishes.

Macro Impact

A 3.5 oz serving contains 90 calories, 19g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 90 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size3.5 oz (100 g)
Amount per serving
Calories90
% Daily Value*
Total Fat2g
2%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.6g
Cholesterol74mg
25%
Sodium50mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein19g
Vitamin D0.2mcg
1%
Calcium20mg
2%
Iron0.5mg
3%
Potassium350mg
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
2 / 78 g
2%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
74 / 300 g
25%
Omega 3
0 / 5 g
7%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
19 / 80 g
24%
Amino Acids
Histidine
1 / 3 g
16%
Isoleucine
1 / 2 g
44%
Leucine
1 / 3 g
42%
Lysine
2 / 2 g
63%
Methionine
0 / 1 g
34%
Phenylalanine
1 / 2 g
25%
Threonine
0 / 1 g
34%
Tryptophan
0 / 0 g
63%
Valine
1 / 2 g
39%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
4 / 15 mg
23%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
15%
Biotin, B7
2 / 30 mcg
7%
Cobalamin, B12
2 / 2 mcg
63%
Folate
5 / 400 mcg
1%
Vitamin A
15 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
1%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
11%
Iron
1 / 13 mg
4%
Magnesium
20 / 370 mg
5%
Manganese
0 / 2 mg
0%
Phosphorous
180 / 700 mg
26%
Potassium
350 / 3k mg
12%
Selenium
30 / 55 mcg
55%
Sodium
50 / 2.3k mg
2%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
40 / 150 mcg
27%
Chlorine
65 / 2.3k mg
3%
Other
Ethyl Alcohol
0 g
Water
78 g
Caffeine
0 mg
Choline
70 mg
Taurine
50 mg

References

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

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