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Rockfish, Raw

Rockfish, Raw

EverydayRaw

Rockfish is a lean, mild-flavored white fish encompassing several species found primarily along the Pacific coast. This versatile seafood is prized for its firm, flaky texture and high protein content while being low in saturated fat. Raw rockfish has a translucent pink to white appearance and provides excellent sources of selenium and vitamin D, making it a nutritious choice for various cooking methods including grilling, baking, or steaming.

Macro Impact

A 3 oz serving contains 77 calories, 16g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 77 calories?
Walking3.5 mph, moderate pace
18 min
YogaModerate effort, gentle pace
13 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories77
% Daily Value*
Total Fat1g
1%
Saturated Fat0.3g
1%
Trans Fat0.0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.3g
Cholesterol43mg
14%
Sodium63mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D3mcg
16%
Calcium12mg
1%
Iron0.3mg
1%
Potassium328mg
7%

* 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
1%
Trans
0 g
Cholesterol
43 / 300 g
14%
Omega 3
0 / 5 g
6%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
16 / 80 g
20%
Amino Acids
Histidine
0 / 3 g
11%
Isoleucine
1 / 2 g
47%
Leucine
1 / 3 g
42%
Lysine
2 / 2 g
65%
Methionine
0 / 1 g
42%
Phenylalanine
1 / 2 g
33%
Threonine
1 / 1 g
60%
Tryptophan
0 / 0 g
66%
Valine
1 / 2 g
38%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
13%
Niacin, B3
2 / 15 mg
14%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
49%
Folate
8 / 400 mcg
2%
Vitamin A
3 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
3 / 15 mcg
22%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
12 / 1k mg
1%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
2%
Magnesium
23 / 370 mg
6%
Manganese
0 / 2 mg
0%
Phosphorous
174 / 700 mg
25%
Potassium
328 / 3k mg
11%
Selenium
54 / 55 mcg
97%
Sodium
63 / 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
67 g
Caffeine
0 mg
Choline
55 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, 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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