Rockfish Fillet, Skin-on, Raw
Rockfish fillet with skin is a great source of lean protein, perfect for muscle maintenance. Low in total and saturated fats, it offers a light and healthy option. It provides significant amounts of potassium and phosphorus, supporting nerve function and bone health. Additionally, it contains essential vitamins such as B12 and D, important for various metabolic processes.
Macronutrient distribution
A Serving (113 g) of Rockfish Fillet, Skin-on, Raw contains 102 calories, 20.9 g of protein, 0 g of carbohydrates, and 1.8 g of fat.
- Protein
- 20.9 g84%
- Fat
- 1.8 g16%
of calories
Calorie Burn
How long would it take to burn off 102 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort13 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)9 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 Fat1.8 / 83 g(2%)
- Saturated Fat0.45 / 25 g(2%)
- Monounsaturated Fat0.57 g
- Polyunsaturated Fat0.79 g
- Cholesterol45.2 / 300 mg(15%)
- Omega-30.34 g
- Omega-60.11 g
- Omega-90.23 g
- Oleic Acid0.23 g
- Stearic Acid0.17 g
- Linoleic Acid0.11 g
- Myristic Acid0.06 g
- Palmitic Acid0.23 g
- Docosahexaenoic Acid (DHA)0.11 g
- Docosapentaenoic Acid (DPA)0.06 g
- Eicosapentaenoic Acid (EPA)0.17 g
Protein
- Protein20.9 / 56 g(37%)
Amino Acids
- Lysine1.6 g
- Serine0.94 g
- Valine0.94 g
- Alanine1.4 g
- Cystine0.09 g
- Cysteine0.28 g
- Proline0.94 g
- Taurine40 mg
- Arginine1.7 g
- Histidine0.57 g
- Threonine0.94 g
- Isoleucine0.94 g
- Methionine0.47 g
- Tryptophan0.19 g
- Glutamic Acid2.8 g
- Aspartic Acid2.4 g
- Phenylalanine0.85 g
- Glycine1.6 g
- Leucine1.6 g
- Tyrosine0.75 g
Vitamins
- Vitamin A5.6 / 900 ug(1%)
- Vitamin D5.2 / 15 ug(35%)
- Vitamin E1.1 / 15 mg(8%)
- Vitamin K0.34 / 120 ug(0%)
- Vitamin B60.11 / 1.3 mg(9%)
- Vitamin B121.8 / 2.4 ug(75%)
- Thiamin (B1)0.06 / 1.2 mg(5%)
- Riboflavin (B2)0.11 / 1.3 mg(9%)
- Niacin (B3)4 / 16 mg(25%)
- Folate4.5 / 400 ug(1%)
- Pantothenic Acid (B5)0.34 / 5 mg(7%)
- Biotin2.3 / 30 ug(8%)
- Choline67.8 / 550 mg(12%)
Minerals
- Calcium18.1 / 1,000 mg(2%)
- Iron0.45 / 8 mg(6%)
- Magnesium33.9 / 420 mg(8%)
- Phosphorus280.2 / 700 mg(40%)
- Potassium452 / 3,400 mg(13%)
- Sodium79.1 / 2,300 mg(3%)
- Zinc0.57 / 11 mg(5%)
- Copper0.06 / 0.9 mg(6%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium71.2 / 55 ug(129%)
- Iodine45.2 / 150 ug(30%)
- Chromium1.1 / 35 ug(3%)
- Molybdenum5.6 / 45 ug(13%)
Other
- Water88.1 / 3,700 g(2%)
Sources
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