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Nutritional Info: Fish, bluefish, raw

The USDA reference number for this food is: 15005
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Fish, bluefish, raw

Nutrition Facts

Serving Size: 1 fillet (150g or 5.3 oz)
 

Amount Per Serving

 

Calories

186
Calories from Fat 57
 

% Daily Value*

 

Total Fat

6g
10%
 
Saturated Fat 1g7%
 
Trans Fat 0g
 

Cholesterol

88mg
30%
 

Sodium

90mg
4%
 

Total Carbohydrate

0g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

30g
 
Vitamin A12% · Vitamin C0%
 
Calcium1% · Iron4%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Fried Fish Filets served with sauce on a platter
Fried Fish Filets served with sauce on a platter

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 fillet (150g or 5.3 oz)
kcal*kjoules*RDI%
 
Total Calories186 kcal778 kJ9%
 
from Carbs0 kcal0 kJ
 
from Fat57.4 kcal240.02 kJ
 
from Protein128.4 kcal537.04 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 150 grams of Fish, bluefish, raw


Vitamin Content

Vitamin Content

Serving Size: 1 fillet (150g or 5.3 oz)
AmountRDI%
 
Vitamin A 597 IU 12%
 
Vitamin B6 0.603 mg 30%
 
Vitamin B12 8.085 mcg 135%
 
Vitamin B12, Added ~
 
Vitamin C 0 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.087 mg 6%
 
Riboflavin 0.12 mg 7%
 
Niacin 8.925 mg 45%
 
Pantothenic Acid 1.242 mg 12%
 
Folate 3 mcg 1%
 
Folate, Food 3 mcg 1%
 
Folate, DFE 3 mcg DFE 1%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 150g (5.29 oz) of Fish, bluefish, raw contains. Vitamin RDI for 150 grams of Fish, bluefish, raw


Mineral Content

Mineral Content

Serving Size: 1 fillet (150g or 5.3 oz)
AmountRDI%
 
Calcium 10.5 mg 1%
 
Iron 0.72 mg 4%
 
Magnesium 49.5 mg 12%
 
Phosphorus 340.5 mg 34%
 
Potassium 558 mg 12%
 
Sodium 90 mg 4%
 
Zinc 1.215 mg 8%
 
Copper 0.0795 mg 4%
 
Manganese 0.0315 mg 2%
 
Selenium 54.75 mcg 78%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 150g (5.29 oz) of Fish, bluefish, raw contains. Mineral RDI for 150 grams of Fish, bluefish, raw


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 fillet (150g or 5.3 oz)
AmountRDI%*
 
Protein30.06g60%
 

Essential Aminos

 
Histidine0.885 g126%
 
Isoleucine1.3845 g99%
 
Leucine2.4435 g90%
 
Lysine2.76 g131%
 
Methionine0.8895 g
 
Phenylalanine1.173 g
 
Threonine1.317 g125%
 
Tryptophan0.336 g120%
 
Valine1.548 g85%
 

Non-essential Aminos

 
Arginine1.7985 g
 
Alanine1.818 g
 
Aspartate3.078 g
 
Cystine0.3225 g
 
Glutamate4.4865 g
 
Glycine1.443 g
 
Hydroxyproline
 
Proline1.0635 g
 
Serine1.227 g
 
Tyrosine1.014 g
 
Methionine + Cystine† 1.212 g 115
 
Phenylalanine + Tyrosine† 2.187 g 208
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Fish, bluefish, raw is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 150g (5.29 oz) of Fish, bluefish, raw. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 150g (5.29 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 150 grams of Fish, bluefish, raw


Carbohydrate Content

Carbohydrates

Serving Size: 1 fillet (150g or 5.3 oz)
AmountRDI%
 
Total Carbohydrates0g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
150g (5.29 oz) grams of Fish, bluefish, raw contains 0 grams of carbohydrates which is 0% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 150 grams of Fish, bluefish, raw contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 fillet (150g or 5.3 oz)
AmountRDI%
 
Total Fat6.36g10%
 
Total Omega-3 Fatty Acids1.1565g
 
Total Omega-6 Fatty Acids0.09g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

1.3725g7%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.2685g
 
Palmitic Acid   [Hexadecanoic Acid]0.864g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.24g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

2.6895g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.738g
 
Gadoleic Acid   [Eicosenoic Acid]0.51g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]1.026g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.4155g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.59g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.093g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.7785g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.09g
 
Linolenic Acid   [Octadecatrienoic Acid]0g
 
Parinaric Acid   [Octadecatetraenoic Acid]0.2505g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.378g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Fish, bluefish, raw in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 150 grams of Fish, bluefish, raw
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 fillet (150g or 5.3 oz)
Amount
 
Alcohol0g
 
Water106.29g
 
Ash1.56g
 
Caffeine~
 
Theobromine~
 
Cholesterol88.5mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Fish, bluefish, raw:

Fish, bluefish, raw is an excellent source of Vitamin B6, Vitamin B12, Niacin, Phosphorus, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Fish, bluefish, raw is a good source of Vitamin A, Pantothenic Acid, Magnesium and Potassium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 60
Athletic Diet - Low Fat, High Protein and Carbs 12
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 100
Low Cholesterol Diet 0
Low Sodium Diet 55
Low Glycemic Index Diet (e.g. South Beach Diet) 93
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 186 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 186 calories contained in 150g (5.29 oz)g of Fish, bluefish, raw. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 186 calories
Stretching1 hour 2 mins(180 cal/hr)
Walking (3.5 mph)40 mins(280 cal/hr)
Bicycling (<10 mph)38 mins(290 cal/hr)
Dancing34 mins(330 cal/hr)
Light gardening/yard work34 mins(330 cal/hr)
Golf (walking and carrying clubs)34 mins(330 cal/hr)
Hiking30 mins(370 cal/hr)
Amount of Vigorous exercise to burn 186 calories
Weight lifting (vigorous effort)25 mins(440 cal/hr)
Heavy yard work (chopping wood)25 mins(440 cal/hr)
Basketball (vigorous)25 mins(440 cal/hr)
Walking (4.5 mph)24 mins(460 cal/hr)
Aerobics23 mins(480 cal/hr)
Swimming (slow freestyle laps)22 mins(510 cal/hr)
Running/jogging (5 mph)19 mins(590 cal/hr)
Bicycling (>10 mph)19 mins(590 cal/hr)
Exercise profile for 150g (5.29 oz) of Fish, bluefish, raw

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Fish, bluefish, raw" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 22 Jul 2018 https://skipthepie.org/finfish-and-shellfish-products/fish-bluefish-raw/

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