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Orange Roughy, Cooked Frozen

Orange Roughy, Cooked Frozen

EverydayFrozenCooked

Orange roughy is a deep-sea whitefish species commonly sold in cooked, frozen fillets for convenient preparation. This mild-flavored fish has firm, moist flesh with large flakes, offering a lean protein source low in saturated fat. However, its high mercury content warrants moderate consumption, and sustainability concerns exist due to overfishing and slow reproductive rates in wild populations.

Macro Impact

A 3 oz serving contains 89 calories, 19g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 89 calories?
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21 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)
8 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories89
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.4g
Cholesterol68mg
23%
Sodium59mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein19g
Vitamin D35mcg
174%
Calcium9mg
1%
Iron1.0mg
5%
Potassium154mg
3%

* 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
1%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
68 / 300 g
23%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
19 / 80 g
24%
Amino Acids
Histidine
0 / 3 g
13%
Isoleucine
1 / 2 g
57%
Leucine
2 / 3 g
49%
Lysine
2 / 2 g
75%
Methionine
1 / 1 g
52%
Phenylalanine
1 / 2 g
37%
Threonine
1 / 1 g
74%
Tryptophan
0 / 0 g
62%
Valine
1 / 2 g
45%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
17%
Folate
4 / 400 mcg
1%
Vitamin A
20 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
35 / 15 mcg
232%
Vitamin E
2 / 15 mg
11%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
7%
Magnesium
15 / 370 mg
4%
Manganese
0 / 2 mg
2%
Phosphorous
87 / 700 mg
12%
Potassium
154 / 3k mg
5%
Selenium
75 / 55 mcg
136%
Sodium
59 / 2.3k mg
3%
Zinc
0 / 10 mg
3%
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
57 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, 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.

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