Ocean Pout, Raw
140 calories per 1 fillet (176 g), from USDA FoodData Central.
Nutrition facts
- Per 1 fillet (176 g)% Daily Value
- Calories140 kcal
- Total Fat1.5 g2%
- Saturated Fat0.5 g3%
- Trans Fat—
- Cholesterol90 mg31%
- Sodium105 mg5%
- Total Carbohydrate0 g0%
- Dietary Fiber0 g0%
- Total Sugars—
- Added Sugars—
- Protein29 g
- Vitamin D—
- Calcium20 mg2%
- Iron0.5 mg2%
- Potassium700 mg15%
- Monounsaturated fat0.5 g
- Polyunsaturated fat0 g
- Vitamin A20 mcg RAE2%
- Vitamin C0 mg0%
- Thiamin0.14 mg10%
- Riboflavin0.11 mg8%
- Vitamin B60.42 mg25%
- Folate10 mcg DFE4%
- Vitamin B121.58 mcg70%
- Pantothenic Acid0.3 mg6%
- Phosphorus350 mg30%
- Magnesium25 mg6%
- Zinc1.8 mg15%
- Selenium64 mcg120%
- Copper0.06 mg6%
- Manganese0.03 mg2%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories139 kcal → 140 kcal · nearest 10 kcal
- Total Fat1.6 g → 1.5 g · nearest 0.5 g
- Saturated Fat0.563 g → 0.5 g · nearest 0.5 g
- Cholesterol91.5 mg → 90 mg · nearest 5 mg
- Sodium107 mg → 105 mg · nearest 5 mg
- Total Carbohydrate0 g → 0 g · shown as 0
- Dietary Fiber0 g → 0 g · shown as 0
- Protein29.3 g → 29 g · nearest 1 g
- Calcium17.6 mg → 20 mg · nearest 10 mg (FDA guidance)
- Iron0.493 mg → 0.5 mg · nearest 0.1 mg (FDA guidance)
- Potassium704 mg → 700 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
Using Ocean Pout in a recipe?
Get the full FDA Nutrition Facts label for your recipe with BetterMenu.
Get the full FDA labelWhere the calories come from
- Protein84% of calories
- Fat10% of calories
- Carbohydrate0% of calories
Questions about Ocean Pout
How many calories are in Ocean Pout?
Ocean Pout, Raw has 140 calories per 1 fillet (176 g) and 80 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Ocean Pout?
Ocean Pout, Raw has 29 g of protein per 1 fillet (176 g) and 17 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, SR Legacy, released 2018-04, FDC ID 173677.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
More finfish and shellfish products
For information only. Check the sources before printing a label.