Cooked Marlin
Cooked marlin is an excellent source of lean protein, important for muscle maintenance. It contains moderate fats, including low saturated fats, making it a nutritious and light choice. Rich in minerals like phosphorus, potassium, and magnesium, it supports essential body functions. It also provides vitamins B12 and D, which help sustain energy and metabolic health.
Macro Impact
A Serving (113 g) of Cooked Marlin contains 147 calories, 27.1 g of protein, 0 g of carbohydrates, and 5.1 g of fat.
Calorie Burn
How long would it take to burn off 147 calories?
- Walking3.5 mph, moderate pace26 min
- YogaModerate effort, gentle pace37 min
- SwimmingFreestyle, moderate effort19 min
- Biking12–14 mph, moderate effort14 min
- StairsStair climbing, moderate pace19 min
- Running5 mph (12 min/mile)13 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Carbohydrates
- Carbohydrates0 / 313 g(0%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat5.1 / 83 g(6%)
- Saturated Fat1.4 / 25 g(5%)
- Trans Fat0 g
- Monounsaturated Fat1.9 g
- Polyunsaturated Fat1.8 g
- Cholesterol45.2 / 300 mg(15%)
- Omega-30.34 g
- Omega-60.17 g
- Omega-90.79 g
- Oleic Acid0.79 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.45 g
- Caprylic Acid0 g
- Linoleic Acid0.11 g
- Myristic Acid0.23 g
- Palmitic Acid0.68 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0.06 g
- Alpha-Linolenic Acid (ALA)0.11 g
- Docosahexaenoic Acid (DHA)0.11 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0.06 g
- Eicosapentaenoic Acid (EPA)0.17 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein27.1 / 56 g(48%)
Amino Acids
- Lysine2.5 g
- Serine1.2 g
- Valine1.4 g
- Alanine1.8 g
- Cystine0.19 g
- Cysteine0.29 g
- Proline0.98 g
- Taurine34 mg
- Arginine2.1 g
- Histidine0.88 g
- Threonine1.1 g
- Isoleucine1.2 g
- Methionine0.69 g
- Tryptophan0.29 g
- Glutamic Acid3.9 g
- Aspartic Acid2.9 g
- Phenylalanine0.98 g
- Glycine1.8 g
- Leucine2.2 g
- Tyrosine0.88 g
Vitamins
- Vitamin A22.6 / 900 ug(3%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D2.3 / 15 ug(15%)
- Vitamin E1.7 / 15 mg(11%)
- Vitamin K0.57 / 120 ug(0%)
- Vitamin B60.57 / 1.3 mg(43%)
- Vitamin B123.4 / 2.4 ug(141%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.23 / 1.3 mg(17%)
- Niacin (B3)5.6 / 16 mg(35%)
- Folate4.5 / 400 ug(1%)
- Pantothenic Acid (B5)0.57 / 5 mg(11%)
- Biotin2.3 / 30 ug(8%)
- Choline79.1 / 550 mg(14%)
Minerals
- Calcium11.3 / 1,000 mg(1%)
- Iron0.79 / 8 mg(10%)
- Magnesium33.9 / 420 mg(8%)
- Phosphorus237.3 / 700 mg(34%)
- Potassium395.5 / 3,400 mg(12%)
- Sodium45.2 / 2,300 mg(2%)
- Zinc1.1 / 11 mg(10%)
- Copper0.11 / 0.9 mg(13%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium39.6 / 55 ug(72%)
- Iodine33.9 / 150 ug(23%)
- Chromium0.57 / 35 ug(2%)
- Molybdenum7.9 / 45 ug(18%)
- Chloride56.5 / 2,300 mg(2%)
Other
- Water79.1 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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