Fish, sunfish, pumpkin seed, cooked, dry heat

Animal foods · Fish & seafood · Fish & shellfish

g
Macronutrients 23 / 100 How is this scored?

Composition

Energy

Protein 24.9 g · 99 kcal/100g
Fat 0.9 g · 8 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 74 g
Total energy 114 kcal

Energy is predominantly from protein (92%); EFSA recommends 10–35% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
0.9g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.3g
Omega-6
0.02g

Saturated fat is 1.4% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 65 / 100 How is this scored?

Vitamins

Vitamin A 17 µg
Vitamin C 1.0 mg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.09 mg
Niacin (B3) 1.5 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.14 mg
Folate (B9) 17 µg
Vitamin B12 2.31 µg

Minerals

Calcium 103 mg
Iron 1.5 mg
Magnesium 38 mg
Phosphorus 231 mg
Potassium 449 mg
Sodium 103 mg
Zinc 2.0 mg
Copper 0.39 mg
Manganese 0.90 mg
Selenium 16.2 µg

Notable source of Vitamin B12 (92% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.