United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  15059, Fish, pout, ocean, raw
heading Nutrient Unit
Value per 100 g

oz 85g

fillet 176g
Proximates Water g 81.36 69.16 143.19
Proximates Energy kcal 79 67 139
Proximates Protein g 16.64 14.14 29.29
Proximates Total lipid (fat) g 0.91 0.77 1.60
Proximates Carbohydrate, by difference g 0.00 0.00 0.00
Proximates Fiber, total dietary g 0.0 0.0 0.0
Minerals Calcium, Ca mg 10 8 18
Minerals Iron, Fe mg 0.28 0.24 0.49
Minerals Magnesium, Mg mg 13 11 23
Minerals Phosphorus, P mg 200 170 352
Minerals Potassium, K mg 400 340 704
Minerals Sodium, Na mg 61 52 107
Minerals Zinc, Zn mg 1.03 0.88 1.81
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0 0.0
Vitamins Thiamin mg 0.080 0.068 0.141
Vitamins Riboflavin mg 0.060 0.051 0.106
Vitamins Niacin mg 2.100 1.785 3.696
Vitamins Vitamin B-6 mg 0.240 0.204 0.422
Vitamins Folate, DFE µg 7 6 12
Vitamins Vitamin B-12 µg 0.90 0.76 1.58
Vitamins Vitamin A, RAE µg 12 10 21
Vitamins Vitamin A, IU IU 40 34 70
Lipids Fatty acids, total saturated g 0.320 0.272 0.563
Lipids Fatty acids, total monounsaturated g 0.329 0.280 0.579
Lipids Fatty acids, total polyunsaturated g 0.032 0.027 0.056
Lipids Cholesterol mg 52 44 92