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Monkfish Fillet

Monkfish Fillet

EverydayRaw

Monkfish fillet is a lean, firm-textured white fish harvested from North Atlantic waters, often called 'poor man’s lobster' for its sweet, shellfish-like flavor and dense, meaty consistency. This versatile seafood provides high-quality protein with minimal fat content and lower mercury levels compared to many large predatory fish. Its sturdy flesh holds up well to high-heat cooking methods like searing, grilling, or roasting without flaking apart.

Macro Impact

A 4 oz serving contains 86 calories, 16g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 86 calories?
Walking3.5 mph, moderate pace
20 min
YogaModerate effort, gentle pace
15 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 size4 oz (113 g)
Amount per serving
Calories86
% Daily Value*
Total Fat2g
2%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.3g
Cholesterol28mg
9%
Sodium20mg
1%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D0mcg
0%
Calcium9mg
1%
Iron0.4mg
2%
Potassium452mg
10%

* 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
3%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
28 / 300 g
9%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
16 / 80 g
20%
Amino Acids
Histidine
0 / 3 g
16%
Isoleucine
1 / 2 g
47%
Leucine
1 / 3 g
43%
Lysine
2 / 2 g
63%
Methionine
0 / 1 g
41%
Phenylalanine
1 / 2 g
32%
Threonine
1 / 1 g
60%
Tryptophan
0 / 0 g
58%
Valine
1 / 2 g
41%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 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
6%
Niacin, B3
2 / 15 mg
16%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
21%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
42%
Folate
8 / 400 mcg
2%
Vitamin A
14 / 800 mcg
2%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
24 / 370 mg
6%
Manganese
0 / 2 mg
1%
Phosphorous
226 / 700 mg
32%
Potassium
452 / 3k mg
15%
Selenium
41 / 55 mcg
75%
Sodium
20 / 2.3k mg
1%
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
94 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, monkfish, raw. USDA Standard Reference, Legacy. Food ID 173676.
  2. 2.Fish, monkfish (goosefish, anglerfish), raw. Canadian Nutrient File. Food ID 3201.

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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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