OpenNutrition

AboutDownload
Lingcod Fillet

Lingcod Fillet

EverydayRaw

Lingcod fillet is a lean, moist whitefish harvested from North Pacific waters, though not biologically related to true cod species. Its raw flesh often displays a striking bluish-green hue that transforms to bright white when cooked, offering a firm yet flaky texture ideal for grilling, baking, or pan-searing. This low-fat, high-protein seafood provides essential nutrients including potassium and selenium, while its mild, slightly sweet flavor adapts well to diverse seasoning profiles.

Macro Impact

A 4 oz serving contains 96 calories, 20g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 96 calories?
Walking3.5 mph, moderate pace
22 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories96
% Daily Value*
Total Fat1g
2%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.4g
Cholesterol59mg
20%
Sodium67mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D0mcg
0%
Calcium16mg
1%
Iron0.4mg
2%
Potassium494mg
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
1 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
59 / 300 g
20%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
20 / 80 g
25%
Amino Acids
Histidine
1 / 3 g
19%
Isoleucine
1 / 2 g
58%
Leucine
2 / 3 g
52%
Lysine
2 / 2 g
77%
Methionine
1 / 1 g
50%
Phenylalanine
1 / 2 g
39%
Threonine
1 / 1 g
73%
Tryptophan
0 / 0 g
70%
Valine
1 / 2 g
50%
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
3%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
2 / 15 mg
14%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
4 / 2 mcg
170%
Folate
10 / 400 mcg
3%
Vitamin A
17 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
3%
Magnesium
29 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
227 / 700 mg
32%
Potassium
494 / 3k mg
16%
Selenium
41 / 55 mcg
75%
Sodium
67 / 2.3k mg
3%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
92 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, lingcod, meat, raw (Alaska Native). USDA Standard Reference, Legacy. Food ID 169809.
  2. 2.Fish, lingcod, raw. USDA Standard Reference, Legacy. Food ID 173671.
  3. 3.Fish, lingcod, raw. Canadian Nutrient File. Food ID 3020.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC