Fish, sunfish, pumpkin seed, raw: Nutrition Facts
Generic food Raw Fish and Seafood
Fish, sunfish, pumpkin seed, raw contains 89 kcal per 100 g. A typical serving of 1 fillet (48 g) provides about 43 kcal.
Roughly 92% of its calories come from protein, with 8% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in finfish and shellfish products on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.
100 g provides 83% of the Daily Value for Vitamin B12, 33% of the Daily Value for copper and 30% of the Daily Value for manganese.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 89 kcal | |
| Total fat ? | 0.7 g | 0.9% |
| Saturated fat ? | 0.14 g | 0.7% |
| Cholesterol ? | 67 mg | 22% |
| Sodium ? | 80 mg | 3% |
| Total carbohydrates Z | 0 g | 0% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars | not reported | |
| Protein ? | 19.4 g | 39% |
| Vitamin A ? | 15 µg | 2% |
| Vitamin C ? | 1 mg | 1% |
| Thiamin (B1) ? | 0.08 mg | 7% |
| Riboflavin (B2) ? | 0.07 mg | 5% |
| Niacin (B3) ? | 1.2 mg | 8% |
| Pantothenic acid (B5) ? | 0.75 mg | 15% |
| Vitamin B6 ? | 0.12 mg | 7% |
| Folate (B9) C | 15 µg | 4% |
| Vitamin B12 ? | 2 µg | 83% |
| Calcium ? | 80 mg | 6% |
| Iron ? | 1.2 mg | 7% |
| Magnesium ? | 30 mg | 7% |
| Phosphorus ? | 180 mg | 14% |
| Potassium ? | 350 mg | 7% |
| Zinc ? | 1.6 mg | 14% |
| Copper ? | 0.3 mg | 33% |
| Manganese ? | 0.7 mg | 30% |
| Selenium I | 12.6 µg | 23% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 92%
- Fat 8%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein19.4 gbelow the median for finfish and shellfish products (median 19.9 g)
- Fat0.7 gin the lowest quarter of finfish and shellfish products (median 2.7 g)
- Saturated fat0.14 gin the lowest quarter of finfish and shellfish products (median 0.63 g)
- Sodium80 mgbelow the median for finfish and shellfish products (median 93.9 mg)
- Protein per 100 kcal21.8 gprotein density, useful for comparing foods with different calorie levels
- Water79.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.12 g |
|---|---|
| Polyunsaturated fat ? | 0.25 g |
Amino acids (18)
| Tryptophan ? | 0.22 g |
|---|---|
| Threonine ? | 0.85 g |
| Isoleucine ? | 0.89 g |
| Leucine ? | 1.6 g |
| Lysine ? | 1.8 g |
| Methionine ? | 0.57 g |
| Cystine ? | 0.21 g |
| Phenylalanine ? | 0.76 g |
| Tyrosine ? | 0.66 g |
| Valine ? | 1 g |
| Arginine ? | 1.2 g |
| Histidine ? | 0.57 g |
| Alanine ? | 1.2 g |
| Aspartic acid ? | 2 g |
| Glutamic acid ? | 2.9 g |
| Glycine ? | 0.93 g |
| Proline ? | 0.69 g |
| Serine ? | 0.79 g |
Individual fatty acids (12)
| EPA (omega-3, 20:5 n-3) ? | 0.037 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0.072 g |
| Linoleic acid (omega-6, 18:2) ? | 0.015 g |
| SFA 14:0 ? | 0.012 g |
| SFA 16:0 ? | 0.099 g |
| SFA 18:0 ? | 0.028 g |
| MUFA 18:1 ? | 0.07 g |
| PUFA 18:3 ? | 0.01 g |
| PUFA 20:4 ? | 0.079 g |
| MUFA 16:1 ? | 0.042 g |
| MUFA 20:1 ? | 0.005 g |
| PUFA 22:5 n-3 (DPA) ? | 0.033 g |
Carotenoids (1)
| Retinol ? | 15 µg |
|---|
Other components (6)
| Water ? | 79.5 g |
|---|---|
| Ash ? | 1.1 g |
| Energy ? | 372 kJ |
| Vitamin A, IU ? | 50 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 15 µg |
Other forms of Fish
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked | 150 | 23.2 g | 0 g | 5.9 g |
| Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked | 430 | 39.9 g | 0 g | 30 g |
| Fish, salmon, king, chinook, liver (Alaska Native) | 156 | 16.6 g | 4.3 g | 8 g |
| Fish, whitefish, broad, liver (Alaska Native) | 104 | 11 g | 5.1 g | 4.4 g |
| Fish, halibut, raw, with skin (Alaska Native) Raw | 116 | 20.5 g | 1.8 g | 2.9 g |
| Fish, salmon, coho (silver), raw (Alaska Native) Raw | 140 | 22.6 g | 0 g | 5.6 g |
| Fish, salmon, red, canned, bones removed (Alaska Native) Canned | 161 | 27.3 g | 0 g | 5.8 g |
| Fish, whitefish, eggs (Alaska Native) | 104 | 14.7 g | 4.9 g | 2.9 g |
| Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked | 206 | 35.2 g | 0 g | 7.3 g |
| Fish, salmon, red, (sockeye), kippered (Alaska Native) | 141 | 24.5 g | 0 g | 4.8 g |
| Fish, salmon, king, with skin, kippered, (Alaska Native) | 209 | 23.2 g | 0 g | 13 g |
| Fish, sheefish, raw (Alaska Native) Raw | 115 | 22.3 g | 0 g | 2.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Turtle, green, raw Raw | 89 | 19.8 g | 0 g | 0.5 g |
| Crustaceans, shrimp, raw Raw | 85 | 20.1 g | 0 g | 0.51 g |
| Crustaceans, crab, queen, raw Raw | 90 | 18.5 g | 0 g | 1.2 g |
| Crustaceans, crab, alaska king, raw Raw | 84 | 18.3 g | 0 g | 0.6 g |
| Crustaceans, crab, blue, raw Raw | 87 | 18.1 g | 0.04 g | 1.1 g |
| Crustaceans, crab, dungeness, raw Raw | 86 | 17.4 g | 0.74 g | 0.97 g |
| Alaska Pollock, raw Raw | 79 | 17.3 g | 0.057 g | 0.99 g |
| Crustaceans, spiny lobster, mixed species, raw Raw | 112 | 20.6 g | 2.4 g | 1.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw fish?
100 g of raw fish has 89 kcal. 1 fillet (48 g): about 43 kcal. 3 oz (85 g): about 76 kcal.
Is raw fish high in protein?
Raw fish contains 19.4 g of protein per 100 g (39% of the 50 g Daily Value), or 9.3 g in 1 fillet (48 g). About 92% of its calories come from protein. Compared with other finfish and shellfish products, that is below the median (median 19.9 g).
How many carbs are in raw fish?
Raw fish has 0 g of total carbohydrates per 100 g, including 0 g of fiber.
How much fat is in raw fish?
Raw fish contains 0.7 g of fat per 100 g, of which 0.14 g is saturated (0.7% of the Daily Value).
What vitamins and minerals does raw fish contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (83% DV), copper (33% DV), manganese (30% DV), selenium (23% DV) and Pantothenic acid (B5) (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw fish?
100 g contains 80 mg of sodium, 3% of the 2,300 mg Daily Value.
Does fish have the same nutrition raw and cooked?
No. Per 100 g, fish, sunfish, pumpkin seed, raw has 89 kcal, while fish, salmon, king, chinook, smoked and canned (Alaska Native) has 150 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 175151. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.