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Monkfish, Cooked

Monkfish, Cooked

EverydayCooked

Cooked monkfish is a lean, firm-fleshed fish known for its mild, slightly sweet flavor and dense, meaty texture, often compared to lobster. As a cooked preparation, it offers a convenient source of high-quality protein with minimal fat. The cooked flesh is typically white and opaque, and it can be prepared using various cooking methods, including baking, grilling, and pan-searing.

Macro Impact

A 3 oz serving contains 82 calories, 16g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 82 calories?
Walking3.5 mph, moderate pace
19 min
YogaModerate effort, gentle pace
14 min
SwimmingModerate effort, freestyle
11 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories82
% Daily Value*
Total Fat2g
2%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat0.3g
Cholesterol27mg
9%
Sodium20mg
1%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D0.4mcg
2%
Calcium9mg
1%
Iron0.3mg
2%
Potassium436mg
9%

* 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
0 / 31 g
1%
Polyunsaturated
1 / 23 g
4%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
27 / 300 g
9%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
16 / 80 g
20%
Amino Acids
Histidine
1 / 3 g
16%
Isoleucine
1 / 2 g
49%
Leucine
1 / 3 g
41%
Lysine
1 / 2 g
51%
Methionine
0 / 1 g
30%
Phenylalanine
1 / 2 g
33%
Threonine
1 / 1 g
60%
Tryptophan
0 / 0 g
67%
Valine
1 / 2 g
49%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
1 / 2 mcg
37%
Folate
7 / 400 mcg
2%
Vitamin A
12 / 800 mcg
1%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
3%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
3%
Magnesium
23 / 370 mg
6%
Manganese
0 / 2 mg
1%
Phosphorous
218 / 700 mg
31%
Potassium
436 / 3k mg
15%
Selenium
40 / 55 mcg
72%
Sodium
20 / 2.3k mg
1%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
26 / 150 mcg
17%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
67 g
Caffeine
0 mg
Choline
51 mg
Taurine
60 mg

References

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

  1. 1.Fish, monkfish, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 171996.

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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