Fish, spot, raw

Animal foods · Fish & seafood · Fish & shellfish

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 18.5 g · 74 kcal/100g
Fat 4.9 g · 44 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 76 g
Total energy 123 kcal

Energy is predominantly from protein (63%); EFSA recommends 10–35% for a balanced diet

Fat quality 61 / 100 How is this scored?
Total fat
4.9g
Saturated
1.5g
Monounsat.
1.3g
Polyunsat.
1.1g
Omega-6
0.04g

Saturated fat is 10.6% of energy, above 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 54 / 100 How is this scored?

Vitamins

Vitamin A 30 µg
Vitamin C 0.0 mg
Thiamin (B1) 0.16 mg
Riboflavin (B2) 0.22 mg
Niacin (B3) 7.0 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.40 mg
Folate (B9) 5 µg
Vitamin B12 3.00 µg

Minerals

Calcium 14 mg
Iron 0.3 mg
Magnesium 42 mg
Phosphorus 186 mg
Potassium 496 mg
Sodium 29 mg
Zinc 0.5 mg
Copper 0.05 mg
Manganese 0.04 mg
Selenium 36.5 µg

Notable source of Vitamin B12 (120% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.