Cobia
Cobia is a lean fish rich in protein, making it a great choice for a balanced diet. It contains a modest amount of mostly unsaturated fat, supporting healthy fat intake. High in potassium and phosphorus, it aids in muscle and bone function. Additionally, it provides essential B vitamins, vitamin D, and omega-3 fatty acids for overall vitality.
Macronutrient distribution
A Serving (113 g) of Cobia contains 104 calories, 21.5 g of protein, 0 g of carbohydrates, and 2.3 g of fat.
- Protein
- 21.5 g81%
- Fat
- 2.3 g19%
of calories
Calorie Burn
How long would it take to burn off 104 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)10 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)
Fats
- Total Fat2.3 / 83 g(3%)
- Saturated Fat0.57 / 25 g(2%)
- Monounsaturated Fat0.79 g
- Polyunsaturated Fat0.9 g
- Cholesterol62.1 / 300 mg(21%)
- Omega-30.79 g
- Omega-60.11 g
- Omega-90.79 g
- Oleic Acid0.79 g
- Stearic Acid0.11 g
- Linoleic Acid0.06 g
- Myristic Acid0.11 g
- Palmitic Acid0.34 g
- Arachidonic Acid0.06 g
- Docosahexaenoic Acid (DHA)0.34 g
- Docosapentaenoic Acid (DPA)0.11 g
- Eicosapentaenoic Acid (EPA)0.34 g
Protein
- Protein21.5 / 56 g(38%)
Amino Acids
- Lysine1.7 g
- Serine0.9 g
- Valine1.1 g
- Alanine1.4 g
- Cystine0.11 g
- Cysteine0.23 g
- Proline0.79 g
- Taurine56 mg
- Arginine1.2 g
- Histidine0.68 g
- Threonine0.9 g
- Isoleucine1 g
- Methionine0.68 g
- Tryptophan0.34 g
- Glutamic Acid3.6 g
- Aspartic Acid2.5 g
- Phenylalanine0.9 g
- Glycine1.5 g
- Leucine1.7 g
- Tyrosine0.79 g
Vitamins
- Vitamin A11.3 / 900 ug(1%)
- Vitamin D3.4 / 15 ug(23%)
- Vitamin E0.68 / 15 mg(5%)
- Vitamin K0.34 / 120 ug(0%)
- Vitamin B60.34 / 1.3 mg(26%)
- Vitamin B122.8 / 2.4 ug(118%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.11 / 1.3 mg(9%)
- Niacin (B3)4.5 / 16 mg(28%)
- Folate2.3 / 400 ug(1%)
- Pantothenic Acid (B5)1.1 / 5 mg(23%)
- Biotin5.6 / 30 ug(19%)
- Choline67.8 / 550 mg(12%)
Minerals
- Calcium11.3 / 1,000 mg(1%)
- Iron0.57 / 8 mg(7%)
- Magnesium22.6 / 420 mg(5%)
- Phosphorus203.4 / 700 mg(29%)
- Potassium531.1 / 3,400 mg(16%)
- Sodium1.1 / 2,300 mg(0%)
- Zinc0.57 / 11 mg(5%)
- Copper0.06 / 0.9 mg(6%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium45.2 / 55 ug(82%)
- Iodine22.6 / 150 ug(15%)
- Chromium1.1 / 35 ug(3%)
- Molybdenum2.3 / 45 ug(5%)
Other
- Water88.1 / 3,700 g(2%)
Sources
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