Fish, Rockfish, Pacific, Mixed Species, Raw

Serving Size 1 fillet

Nutritional Value and Analysis

Fish, Rockfish, Pacific, Mixed Species, Raw with a serving size of 1 fillet has a total of 171.9 calories with 2.56 grams of fat. The serving size is equivalent to 191 grams of food and contains 23.04 calories from fat. This item is classified as finfish and shellfish products foods.

This food is a good source of selenium, vitamin d, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine, histidine, protein and phosphorus but is high in cholesterol. Fish, Rockfish, Pacific, Mixed Species, Raw is a low fat food because it contains less than 3 grams of fat per serving.

Selenium 219% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 219% of the recommended daily needs of selenium.

Vitamin D 72% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 72% of the recommended daily needs of vitamin d.

Vitamin B-12 110% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 110% of the recommended daily needs of vitamin b-12.

Tryptophan 142% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 142% of the recommended daily needs of tryptophan.

Threonine 123% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 123% of the recommended daily needs of threonine.

Isoleucine 135% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 135% of the recommended daily needs of isoleucine.

Leucine 104% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 104% of the recommended daily needs of leucine.

Lysine 140% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 140% of the recommended daily needs of lysine.

Methionine 90% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 90% of the recommended daily needs of methionine.

Phenylalanine 68% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 68% of the recommended daily needs of phenylalanine.

Tyrosine 53% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 53% of the recommended daily needs of tyrosine.

Valine 112% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 112% of the recommended daily needs of valine.

Histidine 87% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 87% of the recommended daily needs of histidine.

Cholesterol 32% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 32% of the recommended daily intake of cholesterol.

Protein 69% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 69% of the recommended daily needs of protein.

Phosphorus 31% of DV

A serving of 191 grams of fish, rockfish, pacific, mixed species, raw has 31% of the recommended daily needs of phosphorus.

Amount Per Serving
Calories 171.9		Calories from Fat 23
% Daily Value*
Total Fat 2.6g		4%
	Saturated Fat 0.7g	3%
	Trans Fat 0.04g
Cholesterol 95.5mg		32%
Sodium 141.3mg		6%
Total Carbohydrate 0g		0%
	Dietary Fiber 0g	0%
	Sugars 0g
Protein 35g

Vitamin A 1%	Vitamin C 0%
Calcium 2%	Iron 3%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	28.65 IU	1%
→ Vitamin A, RAE	7.64 µg	1%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	0 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	0 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	2.65 µg	110%
Vitamin B-6	0.4 mg	24%
Vitamin C	0 mg	0%
Vitamin D	288.41 IU	72%
→ Vitamin D3	7.26 µg	-
Vitamin E	0.69 mg	5%
→ Beta Tocopherol	0 mg	-
→ Delta Tocopherol	0 mg	-
→ Gamma Tocopherol	0 mg	-
→ Alpha Tocotrienol	0 mg	-
→ Beta Tocotrienol	0 mg	-
→ Delta Tocotrienol	0 mg	-
→ Gamma Tocotrienol	0 mg	-
Vitamin K	0 µg	0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	0 g	0%
Sugars	0 g	0%
→ Fructose	0 g	-
→ Lactose	0 g	-
→ Maltose	0 g	-
→ Galactose	0 g	-
→ Starch	0 g	-
Fiber	0 g	0%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	2.56 g	4%
Saturated Fats	0.66 g	3%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0 g	-
→ Myristic Acid	0.09 g	-
→ Palmitic Acid	0.44 g	-
→ Stearic Acid	0.11 g	-
→ Arachidic Acid	0 g	-
→ Behenic Acid	0 g	-
→ Lignoceric Acid	0 g	-
Monounsaturated Fats	0.74 g	-
→ Myristoleic Acid	0 g	-
→ Pentadecenoic Acid	0 g	-
→ Palmitoleic Acid	0.14 g	-
→ Heptadecenoic Acid	0.01 g	-
→ Oleic Acid	0.45 g	-
→ Gadoleic Acid	0.09 g	-
→ Erucic Acid	0.02 g	-
→ Nervonic Acid	0.02 g	-
Polyunsaturated Fats	0.77 g	-
→ Linolenic Acid (18:2)	0.07 g	-
→ Linolenic Acid (18:3)	0.02 g	-
→ Alpha-linolenic Acid	0.02 g	-
→ Gamma-linolenic Acid	0 g	-
→ Parinaric Acid	0.03 g	-
→ Eicosadienoic Acid (20:2)	0.01 g	-
→ Eicosadienoic Acid (20:3)	0.01 g	-
→ Arachidonic Acid	0.03 g	-
→ Eicosapentaenoic Acid (EPA)	0.17 g	-
→ Docosapentaenoic Acid (DPA)	0.04 g	-
→ Docosahexaenoic Acid (DHA)	0.38 g	-
Trans Fats	0.04 g	0%
Total trans-monoenoic	0.01 g	-
Total trans-polyenoic	0.03 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	35.07 g	69%
→ Alanine	2.09 g	-
→ Arginine	2.39 g	-
→ Aspartic acid	3.67 g	-
→ Cystine	0.38 g	-
→ Glutamic acid	5.59 g	-
→ Glycine	1.64 g	-
→ Histidine	0.79 g	87%
→ Isoleucine	1.67 g	135%
→ Leucine	2.9 g	104%
→ Lysine	3.45 g	140%
→ Methionine	1.12 g	90%
→ Phenylalanine	1.47 g	68%
→ Proline	1.33 g	-
→ Serine	1.46 g	-
→ Threonine	1.6 g	123%
→ Tryptophan	0.47 g	142%
→ Tyrosine	1.26 g	53%
→ Valine	1.74 g	112%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	26.74 mg	2%
Copper	0.06 mg	7%
Iron	0.57 mg	3%
Magnesium	51.57 mg	12%
Manganese	0.02 mg	1%
Phosphorus	391.55 mg	31%
Potassium	737.26 mg	16%
Selenium	120.33 µg	219%
Sodium	141.34 mg	6%
Zinc	0.69 mg	6%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	95.5 mg	32%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	2.5 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	151.04 g	-

Calories Burn off Time

How long would it take to burn off Fish, Rockfish, Pacific, Mixed Species, Raw with 171.9calories? A brisk walk for 37 minutes, jogging for 18 minutes, or hiking for 29 minutes will help your burn off the calories in fish, rockfish, pacific, mixed species, raw.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	36 minutes
Dancing	31 minutes
Golfing	31 minutes
Hiking	29 minutes
Light Gardening	31 minutes
Stretching	57 minutes
Walking - 3.5 mph	37 minutes
Weight Training - light workout	48 minutes
Aerobics	21 minutes
Basketball	24 minutes
Bicycling - 10 mph or more	18 minutes
Running - 5 mph	18 minutes
Swimming	20 minutes
Walking - 4.5 mph	23 minutes
Weight Training - vigorous workout	24 minutes

Similar Food Items to Fish, Rockfish, Pacific, Mixed Species, Raw

Name	Calories	Total Fat	Proteins	Carbohydrates
Fish, Rockfish, Pacific, Mixed Species, Cooked, Dry Heat	109	1.62g	22.23g	0g
Fish, Roe, Mixed Species, Raw	143	6.42g	22.32g	1.5g
Fish, Roughy, Orange, Raw	76	0.7g	16.41g	0g
Fish, Sablefish, Raw	195	15.3g	13.41g	0g
Fish, Sablefish, Smoked	257	20.14g	17.65g	0g
Fish, Salmon, Atlantic, Wild, Raw	142	6.34g	19.84g	0g
Fish, Salmon, Chinook, Raw	179	10.43g	19.93g	0g
Fish, Salmon, Chinook, Smoked	117	4.32g	18.28g	0g
Fish, Salmon, Chum, Raw	120	3.77g	20.14g	0g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium