Fish And Seafood • Deep Nutrition Analytics
Fish, sunfish, pumpkin seed, raw
Fish, sunfish, pumpkin seed, raw is a fish and seafood providing 89 kcal per 100g serving, primarily fueled by protein (19.4g) for structured dietary protein for cellular and muscle maintenance. On the micronutrient spectrum, it provides a strong 83% DV of Vitamin B12 (2 µg) per 100g. Its light energy profile (0.9 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 19.4 g
- Carbohydrates
- 0 g
- Fat
- 0.7 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Fish, sunfish, pumpkin seed, raw supplies 19.4g of protein per 100g, accounting for approximately 87% 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 | 372 kJ |
| Total lipid (fat) | 0.7 g |
| Carbohydrate, by difference | 0 g |
| Energy | 89 kcal |
| Fiber, total dietary | 0 g |
| Protein | 19.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2 µg |
| Copper | 0.3 mg |
| Manganese | 0.7 mg |
| Selenium | 12.6 µg |
| Zinc | 1.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 15 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin A, IU | 50 IU |
| Vitamin C, total ascorbic acid | 1 mg |
| Vitamin B-12 | 2 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 80 mg |
| Potassium, K | 350 mg |
| Zinc, Zn | 1.6 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 30 mg |
| Phosphorus, P | 180 mg |
| Sodium, Na | 80 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 0.7 mg |
| Selenium, Se | 12.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 15 µg |
| Retinol | 15 µg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.8 mg |
| Water | 79.5 g |
| Isoleucine | 0.9 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Cystine | 0.2 g |
| Valine | 1 g |
| Arginine | 1.2 g |
| Histidine | 0.6 g |
| Aspartic acid | 2 g |
| Serine | 0.8 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| Ash | 1.1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 15 µg |
| Folate, food | 15 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.8 g |
| Methionine | 0.6 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.7 g |
| Alanine | 1.2 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.9 g |
| Proline | 0.7 g |
| Cholesterol | 67 mg |
| Fatty acids, total saturated | 0.1 g |
| SFA 14:0 | 0 g |
| PUFA 22:6 n-3 (DHA) | 0.1 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
Serving calculator
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 2 µg of Vitamin B12 (83% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- fillet48 g
- oz85 g
Compare Fish, sunfish, pumpkin seed, raw with Category Peers
Crustaceans, lobster, northern, cooked, moist heat vs Fish, sunfish, pumpkin seed, raw
Compared to Crustaceans, lobster, northern, cooked, moist heat, Fish, sunfish, pumpkin seed, raw has 2% more protein and 0% higher calories per 100g.
Turtle, green, raw vs Fish, sunfish, pumpkin seed, raw
Compared to Turtle, green, raw, Fish, sunfish, pumpkin seed, raw has 2% less protein and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Fish, sunfish, pumpkin seed, raw?
A standard 100-gram serving of Fish, sunfish, pumpkin seed, raw contains 89 calories (372 kJ), alongside 19.4g of protein, 0g of carbohydrates, and 0.7g of fat.
In common serving sizes:- 48g (fillet): ~43 kcal
- 85g (oz): ~76 kcal
Is Fish, sunfish, pumpkin seed, raw 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, sunfish, pumpkin seed, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Fish, sunfish, pumpkin seed, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Fish, sunfish, pumpkin seed, raw are:
- Vitamin B12: 2 µg (83% of your daily value)
- Copper: 0.3 mg (33% of your daily value)
- Manganese: 0.7 mg (30% 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 175151).