Rockfish Fillet, Skinless, Raw
Rockfish fillet provides a high-protein, low-fat option that suits a balanced diet well. It is low in calories while delivering valuable minerals like potassium and phosphorus for overall vitality. The fillet contains vitamin B12 and vitamin D, supporting nerve function and bone health. This fish is a natural choice for those wanting a nutritious and flavorful meal.
Macronutrient distribution
A Serving (113 g) of Rockfish Fillet, Skinless, Raw contains 102 calories, 20.8 g of protein, 0 g of carbohydrates, and 1.5 g of fat.
- Protein
- 20.8 g86%
- Fat
- 1.5 g14%
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 Fat1.5 / 83 g(2%)
- Saturated Fat0.38 / 25 g(2%)
- Trans Fat0.02 g
- Monounsaturated Fat0.42 g
- Polyunsaturated Fat0.44 g
- Cholesterol56.5 / 300 mg(19%)
- Omega-30.33 g
- Omega-60.04 g
- Omega-90.24 g
- Oleic Acid0.24 g
- Lauric Acid0 g
- Stearic Acid0.06 g
- Linoleic Acid0.04 g
- Myristic Acid0.06 g
- Palmitic Acid0.26 g
- Arachidonic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0.01 g
- Docosahexaenoic Acid (DHA)0.21 g
- Docosapentaenoic Acid (DPA)0.02 g
- Eicosapentaenoic Acid (EPA)0.1 g
Protein
- Protein20.8 / 56 g(37%)
Amino Acids
- Lysine2 g
- Serine0.86 g
- Valine1 g
- Alanine1.2 g
- Cystine0.22 g
- Proline0.79 g
- Taurine45 mg
- Arginine1.4 g
- Histidine0.47 g
- Threonine0.95 g
- Isoleucine0.99 g
- Methionine0.66 g
- Tryptophan0.28 g
- Glutamic Acid3.3 g
- Aspartic Acid2.2 g
- Phenylalanine0.87 g
- Glycine0.97 g
- Leucine1.7 g
- Tyrosine0.74 g
Vitamins
- Vitamin A4.5 / 900 ug(1%)
- Vitamin D4.3 / 15 ug(29%)
- Vitamin E0.41 / 15 mg(3%)
- Vitamin B60.24 / 1.3 mg(18%)
- Vitamin B121.6 / 2.4 ug(65%)
- Thiamin (B1)0.03 / 1.2 mg(2%)
- Riboflavin (B2)0.21 / 1.3 mg(16%)
- Niacin (B3)2.7 / 16 mg(17%)
- Folate10.2 / 400 ug(3%)
- Pantothenic Acid (B5)0.38 / 5 mg(8%)
- Biotin5.6 / 30 ug(19%)
- Choline73.4 / 550 mg(13%)
Minerals
- Calcium15.8 / 1,000 mg(2%)
- Iron0.34 / 8 mg(4%)
- Magnesium30.5 / 420 mg(7%)
- Phosphorus231.6 / 700 mg(33%)
- Potassium436.2 / 3,400 mg(13%)
- Sodium83.6 / 2,300 mg(4%)
- Zinc0.41 / 11 mg(4%)
- Copper0.04 / 0.9 mg(4%)
- Manganese0.01 / 2.3 mg(1%)
- Selenium71.2 / 55 ug(129%)
Other
- Water89.4 / 3,700 g(2%)
Sources
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