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Rockfish, Grilled

Rockfish, Grilled

EverydayCooked

Rockfish is a lean, mild-flavored white fish that becomes flaky and tender when grilled. This versatile seafood is an excellent source of high-quality protein and heart-healthy omega-3 fatty acids, while remaining low in calories and saturated fat. When grilled, rockfish develops a slightly firm exterior while maintaining its naturally moist, delicate texture, making it a popular choice for health-conscious seafood enthusiasts.

Macro Impact

A 4 oz serving contains 124 calories, 25g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 124 calories?
Walking3.5 mph, moderate pace
29 min
YogaModerate effort, gentle pace
21 min
SwimmingModerate effort, freestyle
16 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories124
% Daily Value*
Total Fat2g
2%
Saturated Fat0.5g
2%
Trans Fat0.0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.5g
Cholesterol69mg
23%
Sodium101mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein25g
Vitamin D5mcg
26%
Calcium19mg
1%
Iron0.4mg
2%
Potassium530mg
11%

* 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
2%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
69 / 300 g
23%
Omega 3
0 / 5 g
9%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
25 / 80 g
31%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
21%
Niacin, B3
3 / 15 mg
22%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
21%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
75%
Folate
11 / 400 mcg
3%
Vitamin A
6 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
5 / 15 mcg
35%
Vitamin E
1 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
19 / 1k mg
2%
Copper
0 / 1 mg
5%
Iron
0 / 13 mg
3%
Magnesium
37 / 370 mg
10%
Manganese
0 / 2 mg
1%
Phosphorous
281 / 700 mg
40%
Potassium
530 / 3k mg
18%
Selenium
86 / 55 mcg
157%
Sodium
101 / 2.3k mg
4%
Zinc
1 / 10 mg
5%
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
85 g
Caffeine
0 mg
Choline
89 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Fish, rockfish, Pacific, mixed species, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175131.

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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