Fish And Seafood • Deep Nutrition Analytics
Fish, pout, ocean, cooked, dry heat
Fish, pout, ocean, cooked, dry heat is a fish and seafood providing 102 kcal per 100g serving, primarily fueled by protein (21.3g) for structured dietary protein for cellular and muscle maintenance. On the micronutrient spectrum, it provides a strong 85% DV of Selenium (46.8 µg) per 100g. A higher calorie density (1 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 21.3 g
- Carbohydrates
- 0 g
- Fat
- 1.2 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Fish, pout, ocean, cooked, dry heat supplies 21.3g of protein per 100g, accounting for approximately 83% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 427 kJ |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 0 g |
| Energy | 102 kcal |
| Protein | 21.3 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 46.8 µg |
| Vitamin B12 | 1 µg |
| Phosphorus | 256 mg |
| Vitamin B6 | 0.3 mg |
| Zinc | 1.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 14 µg |
| Vitamin B-6 | 0.3 mg |
| Vitamin B-12 | 1 µg |
| Vitamin A, IU | 46 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 13 mg |
| Potassium, K | 513 mg |
| Zinc, Zn | 1.3 mg |
| Iron, Fe | 0.4 mg |
| Magnesium, Mg | 17 mg |
| Phosphorus, P | 256 mg |
| Sodium, Na | 78 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
| Selenium, Se | 46.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 8 µg |
| Retinol | 14 µg |
| Niacin | 2.6 mg |
| Pantothenic acid | 0.2 mg |
| Isoleucine | 1 g |
| Leucine | 1.7 g |
| Lysine | 2 g |
| Cystine | 0.2 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.6 g |
| Aspartic acid | 2.2 g |
| Serine | 0.9 g |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0.1 g |
| MUFA 18:1 | 0.3 g |
| PUFA 18:2 | 0 g |
| Fatty acids, total monounsaturated | 0.4 g |
| Fatty acids, total polyunsaturated | 0 g |
| Water | 76.1 g |
| Ash | 1.4 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 8 µg |
| Folate, food | 8 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.9 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.7 g |
| Alanine | 1.3 g |
| Glutamic acid | 3.2 g |
| Glycine | 1 g |
| Proline | 0.8 g |
| Cholesterol | 67 mg |
| Fatty acids, total saturated | 0.4 g |
| SFA 8:0 | 0.1 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0.1 g |
Serving calculator
Nutritional Highlights & Outliers
Potassium Rich
Supplies 513 mg of dietary potassium (11% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Lean Protein Powerhouse
Supplies 21.3g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- oz85 g
- fillet137 g
Compare Fish, pout, ocean, cooked, dry heat with Category Peers
Fish, pout, ocean, cooked, dry heat vs Fish, tuna, fresh, skipjack, raw
Compared to Fish, tuna, fresh, skipjack, raw, Fish, pout, ocean, cooked, dry heat has 3% less protein and 1% lower calories per 100g.
Fish, snapper, mixed species, raw vs Fish, pout, ocean, cooked, dry heat
Compared to Fish, snapper, mixed species, raw, Fish, pout, ocean, cooked, dry heat has 4% more protein and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Fish, pout, ocean, cooked, dry heat?
A standard 100-gram serving of Fish, pout, ocean, cooked, dry heat contains 102 calories (427 kJ), alongside 21.3g of protein, 0g of carbohydrates, and 1.2g of fat.
In common serving sizes:- 85g (oz): ~87 kcal
- 137g (fillet): ~140 kcal
Is Fish, pout, ocean, cooked, dry heat suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Fish, pout, ocean, cooked, dry heat is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Fish, pout, ocean, cooked, dry heat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Fish, pout, ocean, cooked, dry heat are:
- Selenium: 46.8 µg (85% of your daily value)
- Vitamin B12: 1.04 µg (43% of your daily value)
- Phosphorus: 256 mg (20% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174238).