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Rockfish Fillet, Skin-On, Raw

Rockfish Fillet, Skin-On, Raw

EverydayRaw

Rockfish fillet is a lean, mild-flavored Pacific fish cut retaining its nutrient-rich skin, which crisps well during cooking. This firm-textured white fish provides high-quality protein and heart-healthy omega-3 fatty acids, while remaining low in saturated fat. The skin-on preparation helps maintain moisture during high-heat methods like pan-searing or grilling and adds concentrated flavor when cooked to golden crispness.

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 Fat0.5g
2%
Trans Fat0g
Polyunsaturated Fat0.8g
Monounsaturated Fat0.6g
Cholesterol45mg
15%
Sodium79mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D5mcg
26%
Calcium18mg
1%
Iron0.5mg
3%
Potassium452mg
10%

* 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
1 / 31 g
2%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
45 / 300 g
15%
Omega 3
0 / 5 g
7%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
18%
Isoleucine
1 / 2 g
59%
Leucine
2 / 3 g
51%
Lysine
2 / 2 g
67%
Methionine
0 / 1 g
40%
Phenylalanine
1 / 2 g
43%
Threonine
1 / 1 g
79%
Tryptophan
0 / 0 g
61%
Valine
1 / 2 g
45%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
4 / 15 mg
26%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
2 / 2 mcg
75%
Folate
5 / 400 mcg
1%
Vitamin A
6 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
5 / 15 mcg
35%
Vitamin E
1 / 15 mg
8%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
18 / 1k mg
2%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
3%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
280 / 700 mg
40%
Potassium
452 / 3k mg
15%
Selenium
71 / 55 mcg
129%
Sodium
79 / 2.3k mg
3%
Zinc
1 / 10 mg
6%
Chromium
1 / 30 mcg
4%
Molybdenum
6 / 45 mcg
13%
Iodine
45 / 150 mcg
30%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
88 g
Caffeine
0 mg
Choline
68 mg
Taurine
40 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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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