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Lingcod Steak, Raw

Lingcod Steak, Raw

EverydayRaw

Lingcod steak is a lean, boneless cut from lingcod, a North Pacific whitefish unrelated to true cod species. Its raw flesh has a firm texture and translucent ivory hue that turns bright white when cooked, offering mild, slightly sweet flavor with low fat content and high-quality protein. This sustainable seafood choice is rich in omega-3 fatty acids and typically prepared by grilling, baking, or pan-searing to preserve its delicate moisture.

Macro Impact

A 6 oz serving contains 145 calories, 30g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 145 calories?
Walking3.5 mph, moderate pace
34 min
YogaModerate effort, gentle pace
24 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size6 oz (170 g)
Amount per serving
Calories145
% Daily Value*
Total Fat2g
2%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.6g
Cholesterol88mg
29%
Sodium100mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein30g
Vitamin D0mcg
0%
Calcium24mg
2%
Iron0.5mg
3%
Potassium743mg
16%

* 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
88 / 300 g
29%
Omega 3
0 / 5 g
8%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
30 / 80 g
38%
Amino Acids
Histidine
1 / 3 g
29%
Isoleucine
1 / 2 g
87%
Leucine
2 / 3 g
79%
Lysine
3 / 2 g
116%
Methionine
1 / 1 g
75%
Phenylalanine
1 / 2 g
59%
Threonine
1 / 1 g
111%
Tryptophan
0 / 0 g
106%
Valine
2 / 2 g
75%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
16%
Niacin, B3
3 / 15 mg
22%
Pantothenic Acid, B5
1 / 5 mg
26%
Pyridoxine, B6
1 / 1 mg
39%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
6 / 2 mcg
255%
Folate
15 / 400 mcg
4%
Vitamin A
26 / 800 mcg
3%
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
24 / 1k mg
2%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
4%
Magnesium
44 / 370 mg
12%
Manganese
0 / 2 mg
2%
Phosphorous
342 / 700 mg
49%
Potassium
743 / 3k mg
25%
Selenium
62 / 55 mcg
113%
Sodium
100 / 2.3k mg
4%
Zinc
1 / 10 mg
8%
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
138 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, raw. USDA Standard Reference, Legacy. Food ID 173671.
  2. 2.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.

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