Fish (pout, ocean, raw) nutrition facts
Macrozoarces americanus (Schneider)
100 grams of fish, pout, ocean, raw contain 79 calories, 17 g of protein, 0 g of carbohydrates and 0.9 g of fat. It is an excellent source of selenium (66% DV), vitamin B12 (38% DV) and protein (33% 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
- Selenium66%
- Vitamin B1238%
- Protein33%
- Phosphorus16%
- Vitamin B614%
- Niacin (B3)13%
% 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 | 12 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 2.1 mg | 13% |
| Pantothenic acid (B5) | 0.15 mg | 3% |
| Vitamin B6 | 0.24 mg | 14% |
| Folate | 7 µg | 2% |
| Vitamin B12 | 0.9 µg | 38% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 10 mg | 1% |
| Iron | 0.28 mg | 2% |
| Potassium | 400 mg | 9% |
| Magnesium | 13 mg | 3% |
| Phosphorus | 200 mg | 16% |
| Zinc | 1.03 mg | 9% |
| Copper | 0.03 mg | 4% |
| Manganese | 0.02 mg | 1% |
| Selenium | 36.5 µg | 66% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.32 g | 2% |
| Monounsaturated fat | 0.33 g | - |
| Polyunsaturated fat | 0.03 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 81.4 g | - |
How it compares to other finfish and shellfish products
| Per 100 g | Fish (pout, ocean, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 79 | 134 | -41% |
| Protein | 16.6 g | 20.4 g | -18% |
| Total carbohydrate | 0 g | 1.29 g | -100% |
| Total fat | 0.91 g | 4.73 g | -81% |
| Dietary fiber | 0 g | 0.01 g | -100% |
| Sodium | 61 mg | 301 mg | -80% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 173677. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.