Fish (pout, ocean, cooked, dry heat) nutrition facts
100 grams of fish, pout, ocean, cooked, dry heat contain 102 calories, 21 g of protein, 0 g of carbohydrates and 1.2 g of fat. It is an excellent source of selenium (85% DV), protein (43% DV), vitamin B12 (43% DV) and phosphorus (20% DV). Most of its calories (89%) come from protein.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Selenium85%
- Protein43%
- Vitamin B1243%
- Phosphorus20%
- Niacin (B3)16%
- Vitamin B616%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 14 µg | 2% |
| Vitamin C | 0 mg | 0% |
| Thiamin (B1) | 0.09 mg | 8% |
| Riboflavin (B2) | 0.07 mg | 6% |
| Niacin (B3) | 2.56 mg | 16% |
| Pantothenic acid (B5) | 0.17 mg | 3% |
| Vitamin B6 | 0.28 mg | 16% |
| Folate | 8 µg | 2% |
| Vitamin B12 | 1.04 µg | 43% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 13 mg | 1% |
| Iron | 0.36 mg | 2% |
| Potassium | 513 mg | 11% |
| Magnesium | 17 mg | 4% |
| Phosphorus | 256 mg | 20% |
| Zinc | 1.32 mg | 12% |
| Copper | 0.04 mg | 5% |
| Manganese | 0.02 mg | 1% |
| Selenium | 46.8 µg | 85% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.41 g | 2% |
| Monounsaturated fat | 0.42 g | - |
| Polyunsaturated fat | 0.04 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 76.1 g | - |
How it compares to other finfish and shellfish products
| Per 100 g | Fish (pout, ocean, cooked, dry heat) | Category average | Difference |
|---|---|---|---|
| Calories | 102 | 134 | -24% |
| Protein | 21.3 g | 20.4 g | +5% |
| Total carbohydrate | 0 g | 1.29 g | -100% |
| Total fat | 1.17 g | 4.73 g | -75% |
| Dietary fiber | 0 g | 0.01 g | -100% |
| Sodium | 78 mg | 301 mg | -74% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 174238. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.