1 fillet of pout (Fish, ocean, raw) contains 278 Calories. The macronutrient breakdown is 0% carbs, 11% fat, and 89% protein. This is a good source of protein (105% of your Daily Value), potassium (30% of your Daily Value), and vitamin b6 (65% of your Daily Value).
Nutrition Facts
For 1 fillet of pout (352g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 278 | |
| Fats | 3g | 4% |
| Saturated fats | 1g | 6% |
| Trans fats | – | |
| Cholesterol | 183mg | 61% |
| Sodium | 215mg | 9% |
| Carbs | 0g | 0% |
| Net carbs | 0g | |
| Fiber | 0g | 0% |
| Sugar | – | |
| Protein | 59g | |
| Calcium | 35mg | 4% |
| Iron | 1mg | 12% |
| Potassium | 1408mg | 30% |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | 0.1mg | 13% |
| Fluoride | – | |
| Folate (B9) | 25μg | 6% |
| Lycopene | – | |
| Magnesium | 46mg | 11% |
| Manganese | 0.1mg | 2% |
| Niacin | 7mg | 46% |
| Pantothenic acid | 1mg | 11% |
| Phosphorus | 704mg | 101% |
| Retinol | 42μg | |
| Riboflavin (B2) | 0.2mg | 16% |
| Selenium | 128μg | 234% |
| Theobromine | – | |
| Thiamine | 0.3mg | 23% |
| Vitamin A IU | 141IU | |
| Vitamin A | 42μg | 5% |
| Vitamin B12 | 3μg | 132% |
| Vitamin B6 | 1mg | 65% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | 4mg | 33% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 1g | 6% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 0.1g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | 4g | |
| Arginine | 4g | |
| Aspartic acid | 6g | |
| Cystine | 1g | |
| Glutamic acid | 9g | |
| Glycine | 3g | |
| Histidine | 2g | |
| Hydroxyproline | – | |
| Isoleucine | 3g | |
| Leucine | 5g | |
| Lysine | 5g | |
| Methionine | 2g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 3g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |
Similar Foods
Pout Fish, ocean, cooked, dry heat