United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  15103, Fish, spot, raw
heading Nutrient Unit
Value per 100 g

fillet 64 g

oz 85 g
Proximates Water g 75.95 48.61 64.56
Proximates Energy kcal 123 79 105
Proximates Protein g 18.51 11.85 15.73
Proximates Total lipid (fat) g 4.90 3.14 4.17
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 14 9 12
Minerals Iron, Fe mg 0.32 0.20 0.27
Minerals Magnesium, Mg mg 42 27 36
Minerals Phosphorus, P mg 186 119 158
Minerals Potassium, K mg 496 317 422
Minerals Sodium, Na mg 29 19 25
Minerals Zinc, Zn mg 0.51 0.33 0.43
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0 0.0
Vitamins Thiamin mg 0.160 0.102 0.136
Vitamins Riboflavin mg 0.220 0.141 0.187
Vitamins Niacin mg 7.000 4.480 5.950
Vitamins Vitamin B-6 mg 0.400 0.256 0.340
Vitamins Folate, DFE µg 5 3 4
Vitamins Vitamin B-12 µg 3.00 1.92 2.55
Vitamins Vitamin A, RAE µg 30 19 26
Vitamins Vitamin A, IU IU 100 64 85
Lipids Fatty acids, total saturated g 1.450 0.928 1.232
Lipids Fatty acids, total monounsaturated g 1.330 0.851 1.131
Lipids Fatty acids, total polyunsaturated g 1.090 0.698 0.927
Lipids Cholesterol mg 60 38 51