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Lingcod, Whole, Raw

Lingcod, Whole, Raw

EverydayRaw

Lingcod is a lean North Pacific fish species (not a true cod) valued for its firm, moist flesh and mild, slightly sweet flavor. This cold-water fish provides high-quality protein with minimal fat content, along with notable levels of selenium and vitamin B12. Typically sold whole with iridescent green-blue skin, lingcod requires thorough cooking methods like grilling or baking and is often sourced through sustainable fisheries along the Alaskan to Californian coasts.

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 (113.4 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%
Potassium496mg
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
53%
Lysine
2 / 2 g
77%
Methionine
1 / 1 g
50%
Phenylalanine
1 / 2 g
39%
Threonine
1 / 1 g
74%
Tryptophan
0 / 0 g
71%
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
30 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
228 / 700 mg
33%
Potassium
496 / 3k mg
17%
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, 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.

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