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Orange Roughy, Cooked

Orange Roughy, Cooked

EverydayCooked

Orange roughy is a deep-sea white fish known for its mild, delicate flavor and firm, flaky texture when cooked. This lean protein source offers high-quality protein and selenium, though it's notable for having higher mercury levels than many other fish species. When properly prepared, the fish presents a moist, tender texture with a clean taste that makes it versatile for various cooking methods including baking, broiling, or pan-searing.

Macro Impact

A 4 oz serving contains 119 calories, 26g protein, 0g carbs, and 1g 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 Fat1g
1%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.5g
Cholesterol90mg
30%
Sodium78mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein26g
Vitamin D46mcg
232%
Calcium12mg
1%
Iron1mg
7%
Potassium205mg
4%

* 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
1 / 78 g
1%
Monounsaturated
0 / 31 g
2%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
90 / 300 g
30%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
26 / 80 g
32%
Amino Acids
Histidine
1 / 3 g
17%
Isoleucine
1 / 2 g
75%
Leucine
2 / 3 g
66%
Lysine
2 / 2 g
99%
Methionine
1 / 1 g
69%
Phenylalanine
1 / 2 g
49%
Threonine
1 / 1 g
98%
Tryptophan
0 / 0 g
82%
Valine
1 / 2 g
59%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
2 / 15 mg
14%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
1 / 2 mcg
22%
Folate
6 / 400 mcg
1%
Vitamin A
27 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
46 / 15 mcg
309%
Vitamin E
2 / 15 mg
14%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
12 / 1k mg
1%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
10%
Magnesium
20 / 370 mg
5%
Manganese
0 / 2 mg
2%
Phosphorous
115 / 700 mg
16%
Potassium
205 / 3k mg
7%
Selenium
100 / 55 mcg
181%
Sodium
78 / 2.3k mg
3%
Zinc
0 / 10 mg
4%
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
76 g
Caffeine
0 mg
Choline
68 mg
Taurine
57 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, roughy, orange, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 174251.
  2. 2.Fish, orange roughy, baked or broiled. Canadian Nutrient File. Food ID 3178.

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.

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