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Orange Roughy Fillets, Raw

Orange Roughy Fillets, Raw

EverydayRaw

Orange roughy is a deep-sea white fish known for its mild, delicate flavor and firm, lean flesh. The raw fillets have a pinkish-white to cream color and contain high-quality protein while being naturally low in calories and total fat. Due to its long lifespan and slow growth rate, this species tends to accumulate higher levels of mercury compared to many other fish, making it advisable to moderate consumption despite its excellent culinary properties.

Macro Impact

A 4 oz serving contains 87 calories, 19g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 87 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
Calories87
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.3g
Cholesterol68mg
23%
Sodium81mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein19g
Vitamin D34mcg
169%
Calcium10mg
1%
Iron1mg
6%
Potassium189mg
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
1%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
68 / 300 g
23%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
19 / 80 g
23%
Amino Acids
Histidine
0 / 3 g
12%
Isoleucine
1 / 2 g
55%
Leucine
1 / 3 g
47%
Lysine
2 / 2 g
71%
Methionine
1 / 1 g
50%
Phenylalanine
1 / 2 g
36%
Threonine
1 / 1 g
70%
Tryptophan
0 / 0 g
65%
Valine
1 / 2 g
43%
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
12%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
18%
Folate
29 / 400 mcg
7%
Vitamin A
24 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
34 / 15 mcg
226%
Vitamin E
1 / 15 mg
9%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
10 / 1k mg
1%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
9%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
3%
Phosphorous
121 / 700 mg
17%
Potassium
189 / 3k mg
6%
Selenium
75 / 55 mcg
137%
Sodium
81 / 2.3k mg
4%
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
86 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, raw. USDA Standard Reference, Legacy. Food ID 175133.
  2. 2.Fish, orange roughy, raw. Canadian Nutrient File. Food ID 3046.

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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