United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  15206, Fish, pout, ocean, cooked, dry heat
heading Nutrient Unit
Value per 100 g

fillet 137 g

oz 85 g
Proximates Water g 76.10 104.26 64.68
Proximates Energy kcal 102 140 87
Proximates Protein g 21.33 29.22 18.13
Proximates Total lipid (fat) g 1.17 1.60 0.99
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 13 18 11
Minerals Iron, Fe mg 0.36 0.49 0.31
Minerals Magnesium, Mg mg 17 23 14
Minerals Phosphorus, P mg 256 351 218
Minerals Potassium, K mg 513 703 436
Minerals Sodium, Na mg 78 107 66
Minerals Zinc, Zn mg 1.32 1.81 1.12
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0 0.0
Vitamins Thiamin mg 0.092 0.126 0.078
Vitamins Riboflavin mg 0.073 0.100 0.062
Vitamins Niacin mg 2.558 3.504 2.174
Vitamins Vitamin B-6 mg 0.277 0.379 0.235
Vitamins Folate, DFE µg 8 11 7
Vitamins Vitamin B-12 µg 1.04 1.42 0.88
Vitamins Vitamin A, RAE µg 14 19 12
Vitamins Vitamin A, IU IU 46 63 39
Lipids Fatty acids, total saturated g 0.410 0.562 0.349
Lipids Fatty acids, total monounsaturated g 0.422 0.578 0.359
Lipids Fatty acids, total polyunsaturated g 0.041 0.056 0.035
Lipids Cholesterol mg 67 92 57