Poutocean, cooked, dry heat
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Nutrition Facts
Serving size3 oz (85.05 g)
Amount per serving
Calories
% Daily Value*
Total Fat 1 g1%
Saturated Fat 0.35 g2%
Trans Fat —
Cholesterol 57 mg19%
Sodium 66 mg3%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars —
Protein 18 g
Vitamin D —
Calcium 11 mg1%
Iron 0.31 mg2%
Potassium 436 mg9%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 3 oz (85.05 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 87 kcal | 102 kcal | ||
| Protein | 18 g | 36% | 21 g | |
| Carbohydrate | 0 g | 0% | 0 g | |
| Fiber | 0 g | 0% | 0 g | |
| Total sugars | — | — | — | |
| Total fat | 1 g | 1% | 1.2 g | |
| Saturated fat | 0.35 g | 2% | 0.41 g | |
| Monounsaturated fat | 0.36 g | 0.42 g | ||
| Polyunsaturated fat | 0.03 g | 0.04 g | ||
| Trans fat | — | — | — | |
| Cholesterol | 57 mg | 19% | 67 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 12 mcg | 1% | 14 mcg | |
| Vitamin C | 0 mg | 0% | 0 mg | |
| Vitamin D | — | — | — | |
| Vitamin E | — | — | — | |
| Vitamin K | — | — | — | |
| Thiamin (B1) | 0.08 mg | 7% | 0.09 mg | |
| Riboflavin (B2) | 0.06 mg | 5% | 0.07 mg | |
| Niacin (B3) | 2.2 mg | 14% | 2.6 mg | |
| Vitamin B6 | 0.24 mg | 14% | 0.28 mg | |
| Folate (DFE) | 6.8 mcg | 2% | 8 mcg | |
| Vitamin B12 | 0.88 mcg | 37% | 1 mcg | |
| Pantothenic acid (B5) | 0.15 mg | 3% | 0.17 mg | |
| Choline | — | — | — | |
| Minerals | ||||
| Calcium | 11 mg | 1% | 13 mg | |
| Iron | 0.31 mg | 2% | 0.36 mg | |
| Magnesium | 14 mg | 3% | 17 mg | |
| Phosphorus | 218 mg | 17% | 256 mg | |
| Potassium | 436 mg | 9% | 513 mg | |
| Sodium | 66 mg | 3% | 78 mg | |
| Zinc | 1.1 mg | 10% | 1.3 mg | |
| Copper | 0.03 mg | 4% | 0.04 mg | |
| Manganese | 0.02 mg | 1% | 0.02 mg | |
| Selenium | 40 mcg | 72% | 47 mcg | |
| Other | ||||
| Omega-3 ALA | — | — | — | |
| Omega-3 EPA | — | — | — | |
| Omega-3 DHA | — | — | — | |
| Water | 65 g | 76 g | ||
| Alcohol | — | — | — | |
| Caffeine | — | — | — | |
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of pout
Nutritionally similar foods
- Monkfishcooked, dry heat82 kcal per 3 ozRich in Selenium
- HalibutAtlantic and Pacific, cooked, dry heat94 kcal per 3 ozRich in Selenium
- CodAtlantic, cooked, dry heat89 kcal per 3 ozRich in Selenium
- RockfishPacific, cooked, dry heat93 kcal per 3 ozRich in Selenium
- Cuskcooked, dry heat95 kcal per 3 ozRich in Selenium
- Scupcooked, dry heat115 kcal per 3 ozRich in Selenium
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.