1 serving (100 grams) contains 94 calories, 19.0 grams of protein, 1.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
223.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 45.2 g | 90% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 714.3 mg | 15% | |
* 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 Rockfish
Rockfish is a group of fish species mostly found in the Pacific Ocean and known for their lean texture and mild flavor. These fish are commonly used in cuisines such as Pacific Rim, American, and East Asian dishes, often grilled, baked, or fried. Nutritionally, rockfish is an excellent source of protein with 19 grams per 3-ounce serving and is extremely low in fat, containing just 1.5 grams. It is also notable for being rich in vitamin D (200 IU per serving), which supports bone and immune health. With no carbohydrates or fiber, rockfish is a great choice for low-carb or keto diets, providing essential nutrients like iron and calcium, albeit in small amounts. This fish is a healthy and versatile option for balanced meals, especially for those seeking lean protein sources.
Health Benefits
- Rich in protein (19g per 3-ounce serving), essential for muscle repair and overall body function.
- Contains 200 IU of vitamin D, which supports strong bones, teeth, and immune system health.
- Low in fat (1.5g per serving), making it beneficial for heart health and weight management.
Dietary Considerations
Selection and Storage
Store rockfish in the coldest part of the refrigerator and use within 1-2 days of purchase for peak freshness. If freezing, wrap tightly in plastic and place in a freezer-safe bag to prevent freezer burn.
Common Questions About Rockfish Nutrition
Is rockfish high in protein?
Yes, rockfish is an excellent source of protein. A 3-ounce serving contains about 19 grams of protein, which is beneficial for muscle repair, growth, and overall health. It's also low in calories, making it a great option for those managing their weight.
Can I eat rockfish on a keto diet?
Absolutely, rockfish is keto-friendly as it contains 0 grams of carbohydrates. With 94 calories, 19 grams of protein, and only 1.5 grams of fat per serving, it aligns well with the macronutrient profile of a ketogenic diet.
What are the health benefits of eating rockfish?
Rockfish is a nutrient-dense food that provides high-quality protein, low calories, and essential micronutrients like selenium and vitamin B12. It's good for cardiovascular health due to its low fat content, but it's important to monitor consumption due to potential mercury levels.
What is the recommended serving size for rockfish?
A standard serving size for rockfish is 3 ounces, which provides a balanced amount of protein and calories. For those with higher protein needs, you can adjust the portion size up while ensuring it fits your dietary goals.
How does rockfish compare to salmon in terms of nutrition?
Compared to salmon, rockfish contains less fat (1.5g vs. salmon's higher fat content) and is lower in calories. While salmon is rich in omega-3 fatty acids, rockfish offers lean protein and is ideal for those looking for a lighter option in their diet.
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.
