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Marlin Steak, Raw

Marlin Steak, Raw

EverydayRaw

Marlin steak is a dense, meaty cut from a large saltwater game fish, recognized by its deep red flesh and firm texture similar to tuna or swordfish. This lean protein source is rich in selenium and vitamin B12 but contains moderate mercury levels, making portion control advisable. Its robust structure holds up well to high-heat cooking methods like grilling or searing, though thorough cooking is recommended due to potential parasites in raw preparations.

Macro Impact

A 4 oz serving contains 113 calories, 28g protein, 0g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 113 calories?
Walking3.5 mph, moderate pace
26 min
YogaModerate effort, gentle pace
19 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories113
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol62mg
21%
Sodium45mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein28g
Vitamin D2mcg
11%
Calcium17mg
1%
Iron0.6mg
3%
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
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
62 / 300 g
21%
Omega 3
0 / 5 g
3%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
28 / 80 g
35%
Amino Acids
Histidine
1 / 3 g
32%
Isoleucine
1 / 2 g
80%
Leucine
2 / 3 g
80%
Lysine
3 / 2 g
112%
Methionine
1 / 1 g
58%
Phenylalanine
1 / 2 g
50%
Threonine
1 / 1 g
85%
Tryptophan
0 / 0 g
93%
Valine
2 / 2 g
81%
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
9 / 15 mg
60%
Pantothenic Acid, B5
1 / 5 mg
23%
Pyridoxine, B6
1 / 1 mg
43%
Biotin, B7
6 / 30 mcg
19%
Cobalamin, B12
3 / 2 mcg
118%
Folate
6 / 400 mcg
1%
Vitamin A
11 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
15%
Vitamin E
1 / 15 mg
8%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
4%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
226 / 700 mg
32%
Potassium
396 / 3k mg
13%
Selenium
45 / 55 mcg
82%
Sodium
45 / 2.3k mg
2%
Zinc
1 / 10 mg
6%
Chromium
1 / 30 mcg
4%
Molybdenum
2 / 45 mcg
5%
Iodine
57 / 150 mcg
38%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
85 g
Caffeine
0 mg
Choline
79 mg
Taurine
45 mg

References

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

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