Fish, halibut, Atlantic and Pacific, raw

Composition

Energy

Protein 18.6 g · 74 kcal/100g

Fat 1.3 g · 12 kcal/100g

Carbs 0.0 g · 0 kcal/100g

Water 80 g

Total energy 91 kcal

Energy is predominantly from protein (86%); EFSA recommends 10–35% for a balanced diet

Total fat

1.3g

Saturated

0.3g

Monounsat.

0.5g

Polyunsat.

0.3g

Omega-3

0.01g

Omega-6

0.03g

Saturated fat is 2.9% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 3.1 (excellent, target ≤ 4).

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

Vitamins

Vitamin A 20 µg

Vitamin C 0.0 mg

Vitamin D 4.7 µg

Vitamin E 0.6 mg

Vitamin K 0 µg

Thiamin (B1) 0.05 mg

Riboflavin (B2) 0.03 mg

Niacin (B3) 6.5 mg

Pantothenic (B5) 0.3 mg

Vitamin B6 0.55 mg

Folate (B9) 12 µg

Vitamin B12 1.10 µg

Minerals

Calcium 7 mg

Iron 0.2 mg

Magnesium 23 mg

Phosphorus 236 mg

Potassium 435 mg

Sodium 68 mg

Zinc 0.4 mg

Copper 0.02 mg

Manganese 0.01 mg

Selenium 45.6 µg

Notable source of Vitamin D (94% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.