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Wild-Caught Monkfish Tail, Raw

Wild-Caught Monkfish Tail, Raw

EverydayRaw

Wild-caught monkfish tail is a lean, firm-fleshed white fish prized for its sweet flavor and lobster-like texture, earning it the nickname 'poor man’s lobster.' This bottom-dwelling species provides high-quality protein with minimal fat content, while its dense, meaty tail section holds up well to high-heat cooking methods like grilling and roasting. Though lower in mercury than large predatory fish, moderate consumption is advised during pregnancy due to trace contaminants.

Macro Impact

A 4 oz serving contains 86 calories, 16g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 86 calories?
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20 min
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15 min
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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
Calories86
% Daily Value*
Total Fat2g
2%
Saturated Fat0.5g
2%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat0.4g
Cholesterol28mg
9%
Sodium20mg
1%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D0mcg
0%
Calcium9mg
1%
Iron0.4mg
2%
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
0 / 31 g
1%
Polyunsaturated
1 / 23 g
4%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
28 / 300 g
9%
Omega 3
1 / 5 g
15%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
16 / 80 g
20%
Amino Acids
Histidine
0 / 3 g
16%
Isoleucine
1 / 2 g
47%
Leucine
1 / 3 g
43%
Lysine
2 / 2 g
63%
Methionine
0 / 1 g
41%
Phenylalanine
1 / 2 g
32%
Threonine
1 / 1 g
60%
Tryptophan
0 / 0 g
58%
Valine
1 / 2 g
41%
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
6%
Niacin, B3
2 / 15 mg
16%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
21%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
42%
Folate
8 / 400 mcg
2%
Vitamin A
14 / 800 mcg
2%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
24 / 370 mg
6%
Manganese
0 / 2 mg
1%
Phosphorous
226 / 700 mg
32%
Potassium
452 / 3k mg
15%
Selenium
41 / 55 mcg
75%
Sodium
20 / 2.3k mg
1%
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
94 g
Caffeine
0 mg
Choline
57 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, monkfish, raw. USDA Standard Reference, Legacy. Food ID 173676.
  2. 2.Fish, monkfish (goosefish, anglerfish), raw. Canadian Nutrient File. Food ID 3201.

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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