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Marlin, Cooked

Marlin, Cooked

EverydayCooked

Cooked marlin is a saltwater fish known for its firm texture and mild flavor. As a cooked fish, it provides a high-quality source of protein and omega-3 fatty acids, essential for heart and brain health. However, marlin can contain higher levels of mercury compared to smaller fish, so moderation in consumption is advised, especially for pregnant women and young children.

Macro Impact

A 4 oz serving contains 147 calories, 27g protein, 0g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 147 calories?
Walking3.5 mph, moderate pace
34 min
YogaModerate effort, gentle pace
25 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 size4 oz (113 g)
Amount per serving
Calories147
% Daily Value*
Total Fat5g
7%
Saturated Fat1g
7%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat2g
Cholesterol45mg
15%
Sodium45mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein27g
Vitamin D2mcg
11%
Calcium11mg
1%
Iron0.8mg
4%
Potassium396mg
8%

* 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
5 / 78 g
7%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
2 / 23 g
8%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
45 / 300 g
15%
Omega 3
0 / 5 g
7%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
27 / 80 g
34%
Amino Acids
Histidine
1 / 3 g
28%
Isoleucine
1 / 2 g
74%
Leucine
2 / 3 g
70%
Lysine
2 / 2 g
103%
Methionine
1 / 1 g
58%
Phenylalanine
1 / 2 g
50%
Threonine
1 / 1 g
91%
Tryptophan
0 / 0 g
93%
Valine
1 / 2 g
67%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
19%
Niacin, B3
6 / 15 mg
38%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
1 / 1 mg
43%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
3 / 2 mcg
141%
Folate
5 / 400 mcg
1%
Vitamin A
23 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
15%
Vitamin E
2 / 15 mg
11%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
6%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
237 / 700 mg
34%
Potassium
396 / 3k mg
13%
Selenium
40 / 55 mcg
72%
Sodium
45 / 2.3k mg
2%
Zinc
1 / 10 mg
12%
Chromium
1 / 30 mcg
2%
Molybdenum
8 / 45 mcg
18%
Iodine
34 / 150 mcg
23%
Chlorine
57 / 2.3k mg
2%
Other
Ethyl Alcohol
0 g
Water
79 g
Caffeine
0 mg
Choline
79 mg
Taurine
34 mg

References

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

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