Fish (sunfish, pumpkin seed, raw) nutrition facts
Lepomis gibbosus (L.)
100 grams of fish, sunfish, pumpkin seed, raw contain 89 calories, 19 g of protein, 0 g of carbohydrates and 0.7 g of fat. It is an excellent source of vitamin B12 (83% DV), protein (39% DV), copper (33% DV) and manganese (30% DV). Most of its calories (92%) 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
- Vitamin B1283%
- Protein39%
- Copper33%
- Manganese30%
- Selenium23%
- Pantothenic acid (B5)15%
% 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 | 15 µg | 2% |
| Vitamin C | 1 mg | 1% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 1.2 mg | 8% |
| Pantothenic acid (B5) | 0.75 mg | 15% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 15 µg | 4% |
| Vitamin B12 | 2 µg | 83% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 80 mg | 6% |
| Iron | 1.2 mg | 7% |
| Potassium | 350 mg | 7% |
| Magnesium | 30 mg | 7% |
| Phosphorus | 180 mg | 14% |
| Zinc | 1.55 mg | 14% |
| Copper | 0.3 mg | 33% |
| Manganese | 0.7 mg | 30% |
| Selenium | 12.6 µg | 23% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.14 g | 1% |
| Monounsaturated fat | 0.12 g | - |
| Polyunsaturated fat | 0.25 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 79.5 g | - |
How it compares to other finfish and shellfish products
| Per 100 g | Fish (sunfish, pumpkin seed, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 89 | 134 | -34% |
| Protein | 19.4 g | 20.4 g | -5% |
| Total carbohydrate | 0 g | 1.29 g | -100% |
| Total fat | 0.7 g | 4.73 g | -85% |
| Dietary fiber | 0 g | 0.01 g | -100% |
| Sodium | 80 mg | 301 mg | -73% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 175151. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.