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John Dory, Raw

John Dory, Raw

EverydayRaw

John Dory is a premium white fish known for its distinctive flat, oval body shape and characteristic large dark spot on each side. The raw flesh is translucent white, firm, and virtually boneless except for a central bone structure, making it highly prized in fine dining. This lean fish is an excellent source of high-quality protein and omega-3 fatty acids, while offering a delicate, sweet flavor that becomes flaky and tender when cooked.

Macro Impact

A 3.5 oz serving contains 90 calories, 20g protein, 0g carbs, and 1g 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 Fat1g
1%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.3g
Cholesterol45mg
15%
Sodium70mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D1mcg
5%
Calcium35mg
3%
Iron1mg
6%
Potassium200mg
4%

* 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
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
45 / 300 g
15%
Omega 3
0 / 5 g
4%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
20 / 80 g
25%
Amino Acids
Histidine
1 / 3 g
23%
Isoleucine
1 / 2 g
66%
Leucine
2 / 3 g
48%
Lysine
2 / 2 g
71%
Methionine
1 / 1 g
42%
Phenylalanine
1 / 2 g
45%
Threonine
1 / 1 g
76%
Tryptophan
0 / 0 g
79%
Valine
1 / 2 g
53%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
6 / 15 mg
42%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
1 / 1 mg
38%
Biotin, B7
5 / 30 mcg
17%
Cobalamin, B12
1 / 2 mcg
46%
Folate
3 / 400 mcg
1%
Vitamin A
10 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
7%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
35 / 1k mg
4%
Copper
0 / 1 mg
11%
Iron
1 / 13 mg
8%
Magnesium
30 / 370 mg
8%
Manganese
0 / 2 mg
0%
Phosphorous
150 / 700 mg
21%
Potassium
200 / 3k mg
7%
Selenium
24 / 55 mcg
44%
Sodium
70 / 2.3k mg
3%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
35 / 150 mcg
23%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
78 g
Caffeine
0 mg
Choline
55 mg
Taurine
40 mg

References

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

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