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Opah Steak, Raw

Opah Steak, Raw

EverydayRaw

Opah (also known as moonfish) is a large, premium seafood distinguished by its rich pink to orange-red flesh and unique nutritional profile. This deep-ocean fish provides an excellent source of lean protein, heart-healthy omega-3 fatty acids, and selenium, while offering a distinctive texture that's firmer than tuna but more delicate than swordfish. The raw steaks feature marbling throughout and are notably versatile for various cooking methods, from grilling to pan-searing.

Macro Impact

A 4 oz serving contains 119 calories, 27g protein, 0g carbs, and 7g fat.

Calorie Burn

How long would it take to burn off 119 calories?
Walking3.5 mph, moderate pace
28 min
YogaModerate effort, gentle pace
20 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories119
% Daily Value*
Total Fat7g
9%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol45mg
15%
Sodium57mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein27g
Vitamin D1mcg
6%
Calcium23mg
2%
Iron1mg
7%
Potassium362mg
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
7 / 78 g
9%
Monounsaturated
3 / 31 g
9%
Polyunsaturated
2 / 23 g
10%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
45 / 300 g
15%
Omega 3
1 / 5 g
19%
Omega 6
0 / 19 g
2%
Omega 9
2 g
Protein
Protein
27 / 80 g
34%
Amino Acids
Histidine
1 / 3 g
33%
Isoleucine
1 / 2 g
93%
Leucine
2 / 3 g
77%
Lysine
3 / 2 g
114%
Methionine
1 / 1 g
66%
Phenylalanine
1 / 2 g
68%
Threonine
1 / 1 g
123%
Tryptophan
0 / 0 g
107%
Valine
2 / 2 g
82%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
3 g
Aspartic Acid
3 g
Glutamic Acid
5 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
35%
Biotin, B7
6 / 30 mcg
19%
Cobalamin, B12
4 / 2 mcg
165%
Folate
6 / 400 mcg
1%
Vitamin A
2 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
8%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
10%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
192 / 700 mg
27%
Potassium
362 / 3k mg
12%
Selenium
40 / 55 mcg
72%
Sodium
57 / 2.3k mg
2%
Zinc
1 / 10 mg
10%
Chromium
0 / 30 mcg
0%
Molybdenum
3 / 45 mcg
8%
Iodine
34 / 150 mcg
23%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
85 g
Caffeine
0 mg
Choline
79 mg
Taurine
57 mg

References

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

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