1 serving (100 grams) contains 140 calories, 30.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
333.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 142.9 mg | 47% | |
| Sodium | 154.8 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 71.4 g | 142% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 833.3 mg | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Ono
Ono, also known as wahoo, is a saltwater fish found primarily in tropical and subtropical oceans. Commonly enjoyed in Hawaiian and Pacific Island cuisines, it has a mild, slightly sweet flavor and firm texture, making it versatile for grilling, broiling, or raw preparations like sashimi. Nutritionally, ono is an excellent source of lean protein with minimal fat content, no carbohydrates, and modest amounts of essential minerals like calcium and iron. Packed with about 30 grams of protein per serving and very low in calories (approximately 140 for a 3-ounce portion), it serves as a high-quality protein option for health-conscious individuals following low-fat and low-carb diets.
Health Benefits
- Supports muscle growth and repair due to its high protein content (30 grams per 3-ounce serving).
- Contributes to bone health with calcium (10 mg per serving).
- Aids in oxygen transport and energy production through its iron content (0.5 mg per serving).
Dietary Considerations
Selection and Storage
Keep fresh ono refrigerated at 32°F and consume within 1-2 days. For longer storage, freeze at 0°F and use within 2 months for optimal quality.
Common Questions About Ono Nutrition
Is Ono fish high in protein?
Yes, Ono fish is an excellent source of protein with 30 grams per 6-ounce serving. It is a lean protein source, making it a healthy choice for those looking to meet their daily protein intake.
Can I eat Ono fish on a keto diet?
Absolutely. Ono fish is perfect for a keto diet as it contains 0 grams of carbohydrates and just 1 gram of fat, aligning well with keto's macronutrient needs. Its high protein content makes it a great addition to meals.
What are the health benefits of Ono fish?
Ono fish is low in calories (140 per 6-ounce serving) and fat, while being high in protein. It is also low in sodium with 65 mg per serving. As a lean fish, it is great for muscle building and for those maintaining a healthy diet with minimal fat content.
What is the recommended serving size for Ono fish?
A standard serving size of Ono fish is about 6 ounces, which provides 140 calories, 30 grams of protein, and just 1 gram of fat. For a balanced meal, pair it with non-starchy vegetables and healthy fats.
How does Ono fish compare to other types of fish?
Ono, also known as wahoo, is leaner than many types of fish like salmon and mackerel, as it has just 1 gram of fat per 6-ounce serving. However, it lacks the high omega-3 content found in fatty fish. It’s a great option if you’re looking for a low-fat, high-protein alternative.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
