Ocean pout, cooked

USDA name: Fish, pout, ocean, cooked, dry heat

87 calories in 3 oz (85 g). Per 100 g, protein: 21.3 g, carbohydrates: 0 g, fat: 1.2 g.

Serving
1
= 85 g
87KCAL

Ocean pout, cooked, 3 oz

87 calories

Protein
18.1 g
Carbs
0 g
Fat
0.99 g
Fiber
0 g
Sugars
—

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories87
% Daily Value*
Total Fat 0.99 g1%
Saturated Fat 0.35 g2%
Cholesterol 57 mg19%
Sodium 66.3 mg3%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Protein 18.1 g
Calcium 11.1 mg1%
Iron 0.31 mg2%
Potassium 436 mg9%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin B1237% 0.88 µg
  • Vitamin B614% 0.24 mg
  • Niacin (B3)14% 2.2 mg
  • Thiamin (B1)7% 0.078 mg
  • Riboflavin (B2)5% 0.062 mg
  • Pantothenic acid (B5)3% 0.15 mg
  • Folate2% 6.8 µg
  • Vitamin A1% 11.9 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium72% 39.8 µg
  • Phosphorus17% 218 mg
  • Zinc10% 1.1 mg
  • Potassium9% 436 mg
  • Copper4% 0.035 mg
  • Magnesium3% 14.4 mg
  • Sodium3% 66.3 mg
  • Iron2% 0.31 mg
  • Calcium1% 11.1 mg
  • Manganese1% 0.016 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid2.7 g
  • Aspartic acid1.9 g
  • Lysine•1.7 g
  • Leucine•1.5 g
  • Alanine1.1 g
  • Arginine1.1 g
  • Valine•0.93 g
  • Glycine0.87 g
  • Isoleucine•0.84 g
  • Threonine•0.79 g
  • Serine0.74 g
  • Phenylalanine•0.71 g
  • Proline0.64 g
  • Tyrosine0.61 g
  • Methionine•0.54 g
  • Histidine•0.53 g
  • Tryptophan•0.2 g
  • Cystine0.19 g

How it compares

Against other records in Finfish and Shellfish Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Potassium

    Higher than 91%

    Same value as 1 of 287 other records.

    leastmost

  • Iron

    Lower than 77%

    Same value as 3 of 287 other records.

    leastmost

  • Calcium

    Lower than 73%

    Same value as 9 of 287 other records.

    leastmost

  • Total fat

    Lower than 72%

    Same value as 0 of 287 other records.

    leastmost

  • Calories

    Lower than 65%

    Same value as 1 of 287 other records.

    leastmost

  • Protein

    Higher than 62%

    Same value as 0 of 287 other records.

    leastmost

Questions

How many calories are in ocean pout, cooked?
3 oz (85 g): 87 calories; protein: 18.1 g, carbohydrates: 0 g, fat: 0.99 g.
How much protein is in ocean pout, cooked?
21.3 g per 100 g. Its estimated share of calories is 84%, using 4 kcal per gram of protein.
How many net carbs are in ocean pout, cooked?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 61 reported nutrients, per 100 g+
Water76.1 g
Energy102 kcal
Energy427 kj
Protein21.3 g
Total lipid (fat)1.2 g
Ash1.4 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Calcium, Ca13 mg
Iron, Fe0.36 mg
Magnesium, Mg17 mg
Phosphorus, P256 mg
Potassium, K513 mg
Sodium, Na78 mg
Zinc, Zn1.3 mg
Copper, Cu0.041 mg
Manganese, Mn0.019 mg
Selenium, Se46.8 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.092 mg
Riboflavin0.073 mg
Niacin2.6 mg
Pantothenic acid0.17 mg
Vitamin B-60.28 mg
Folate, total8 µg
Folic acid0 µg
Folate, food8 µg
Folate, DFE8 µg
Vitamin B-121 µg
Vitamin A, RAE14 µg
Retinol14 µg
Vitamin A, IU46 iu
Fatty acids, total saturated0.41 g
SFA 8:00.073 g
SFA 14:00.04 g
SFA 16:00.23 g
SFA 18:00.072 g
Fatty acids, total monounsaturated0.42 g
MUFA 16:10.1 g
MUFA 18:10.32 g
Fatty acids, total polyunsaturated0.041 g
PUFA 18:20.041 g
Cholesterol67 mg
Tryptophan0.24 g
Threonine0.94 g
Isoleucine0.98 g
Leucine1.7 g
Lysine2 g
Methionine0.63 g
Cystine0.23 g
Phenylalanine0.83 g
Tyrosine0.72 g
Valine1.1 g
Arginine1.3 g
Histidine0.63 g
Alanine1.3 g
Aspartic acid2.2 g
Glutamic acid3.2 g
Glycine1 g
Proline0.75 g
Serine0.87 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 174238, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.