Fish, whitefish, mixed species, raw

Animal foods · Fish & seafood · Fish & shellfish

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 19.1 g · 76 kcal/100g
Fat 5.9 g · 53 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 73 g
Total energy 134 kcal

Energy is predominantly from protein (59%); EFSA recommends 10–35% for a balanced diet

Fat quality 70 / 100 How is this scored?
Total fat
5.9g
Saturated
0.9g
Monounsat.
2.0g
Polyunsat.
2.1g
Omega-6
0.27g

Saturated fat is 6.1% 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 52 / 100 How is this scored?

Vitamins

Vitamin A 36 µg
Vitamin C 0.0 mg
Vitamin D 12.0 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.14 mg
Riboflavin (B2) 0.12 mg
Niacin (B3) 3.0 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.30 mg
Folate (B9) 15 µg
Vitamin B12 1.00 µg

Minerals

Calcium 26 mg
Iron 0.4 mg
Magnesium 33 mg
Phosphorus 270 mg
Potassium 317 mg
Sodium 51 mg
Zinc 1.0 mg
Copper 0.07 mg
Manganese 0.07 mg
Selenium 12.6 µg

Notable source of Vitamin D (240% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.