United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Full Report (All Nutrients):  15206, Fish, pout, ocean, cooked, dry heat
Food Group: Finfish and Shellfish Products
Carbohydrate Factor: 3.87   Fat Factor:9.02   Protein Factor: 4.27   Nitrogen to Protein Conversion Factor: 6.25  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
fillet 137 g

oz 85 g
Proximates Water g 76.10 -- -- 104.26 64.68
Proximates Energy kcal 102 -- -- 140 87
Proximates Energy kJ 427 -- -- 585 363
Proximates Protein g 21.33 -- -- 29.22 18.13
Proximates Total lipid (fat) g 1.17 -- -- 1.60 0.99
Proximates Ash g 1.45 -- -- 1.99 1.23
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
Minerals Copper, Cu mg 0.041 -- -- 0.056 0.035
Minerals Manganese, Mn mg 0.019 -- -- 0.026 0.016
Minerals Selenium, Se µg 46.8 -- -- 64.1 39.8
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 Pantothenic acid mg 0.173 -- -- 0.237 0.147
Vitamins Vitamin B-6 mg 0.277 -- -- 0.379 0.235
Vitamins Folate, total µg 8 -- -- 11 7
Vitamins Folic acid µg 0 -- -- 0 0
Vitamins Folate, food µg 8 -- -- 11 7
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 Retinol 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 8:0 g 0.073 -- -- 0.100 0.062
Lipids 14:0 g 0.040 -- -- 0.055 0.034
Lipids 16:0 g 0.226 -- -- 0.310 0.192
Lipids 18:0 g 0.072 -- -- 0.099 0.061
Lipids Fatty acids, total monounsaturated g 0.422 -- -- 0.578 0.359
Lipids 16:1 undifferentiated g 0.105 -- -- 0.144 0.089
Lipids 18:1 undifferentiated g 0.317 -- -- 0.434 0.269
Lipids Fatty acids, total polyunsaturated g 0.041 -- -- 0.056 0.035
Lipids 18:2 undifferentiated g 0.041 -- -- 0.056 0.035
Lipids Cholesterol mg 67 -- -- 92 57
Amino Acids Tryptophan g 0.239 -- -- 0.327 0.203
Amino Acids Threonine g 0.935 -- -- 1.281 0.795
Amino Acids Isoleucine g 0.983 -- -- 1.347 0.836
Amino Acids Leucine g 1.734 -- -- 2.376 1.474
Amino Acids Lysine g 1.959 -- -- 2.684 1.665
Amino Acids Methionine g 0.631 -- -- 0.864 0.536
Amino Acids Cystine g 0.229 -- -- 0.314 0.195
Amino Acids Phenylalanine g 0.833 -- -- 1.141 0.708
Amino Acids Tyrosine g 0.720 -- -- 0.986 0.612
Amino Acids Valine g 1.099 -- -- 1.506 0.934
Amino Acids Arginine g 1.277 -- -- 1.749 1.085
Amino Acids Histidine g 0.628 -- -- 0.860 0.534
Amino Acids Alanine g 1.290 -- -- 1.767 1.097
Amino Acids Aspartic acid g 2.185 -- -- 2.993 1.857
Amino Acids Glutamic acid g 3.185 -- -- 4.363 2.707
Amino Acids Glycine g 1.024 -- -- 1.403 0.870
Amino Acids Proline g 0.754 -- -- 1.033 0.641
Amino Acids Serine g 0.870 -- -- 1.192 0.740