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Rockfish Fillet, Skinless, Raw

Rockfish Fillet, Skinless, Raw

EverydayRaw

Rockfish fillet is a lean white fish prized for its firm, flaky texture and mild, slightly sweet flavor. This skinless cut provides a high-quality protein source with minimal fat, along with notable levels of selenium and vitamin D. As part of the Scorpaenidae family, rockfish species are often sustainably harvested and adapt well to diverse cooking methods like baking, grilling, or pan-searing due to their low oil content.

Macro Impact

A 4 oz serving contains 102 calories, 21g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 102 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories102
% Daily Value*
Total Fat2g
2%
Saturated Fat0.4g
2%
Trans Fat0.0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.4g
Cholesterol57mg
19%
Sodium84mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D4mcg
21%
Calcium16mg
1%
Iron0.3mg
2%
Potassium436mg
9%

* 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
0 / 23 g
2%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
57 / 300 g
19%
Omega 3
0 / 5 g
7%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
0 / 3 g
15%
Isoleucine
1 / 2 g
62%
Leucine
2 / 3 g
55%
Lysine
2 / 2 g
86%
Methionine
1 / 1 g
55%
Phenylalanine
1 / 2 g
44%
Threonine
1 / 1 g
80%
Tryptophan
0 / 0 g
87%
Valine
1 / 2 g
50%
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
2%
Riboflavin, B2
0 / 1 mg
18%
Niacin, B3
3 / 15 mg
18%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
6 / 30 mcg
19%
Cobalamin, B12
2 / 2 mcg
65%
Folate
10 / 400 mcg
3%
Vitamin A
5 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
4 / 15 mcg
29%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
31 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
232 / 700 mg
33%
Potassium
436 / 3k mg
15%
Selenium
71 / 55 mcg
129%
Sodium
84 / 2.3k mg
4%
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
89 g
Caffeine
0 mg
Choline
73 mg
Taurine
45 mg

References

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

  1. 1.Fish, rockfish, Pacific, mixed species, raw. USDA Standard Reference, Legacy. Food ID 173684.
  2. 2.Fish, rockfish, pacific ocean perch, mixed species, raw. Canadian Nutrient File. Food ID 3043.

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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