Rockfish Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 104

% Daily Value *

Total Fat 2g %2

Saturated Fat 0g %2

Trans Fat 0g

Cholesterol 61mg %0

Sodium 89mg %5

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 22g

Vitamin D 183.0IU %30

Calcium 17.0mg %1

Iron 0.4mg %2

Potassium 467mg %12

Phosphorus 248.0mg %24

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in rockfish

Vitamin C 0.0mg %0

Vitamin K 0.0µg %0

Vitamin A 16.0IU %1

Vitamin B1 (Thiamin) 0.0mg %2

Vitamin E 0.4mg %3

Vitamin B5 (Pantothenic acid) 0.4mg %8

Choline, total 78.7mg %14

Vitamin B2 (Riboflavin) 0.2mg %17

Vitamin B3 (Niacin) 2.9mg %18

Vitamin B6 0.2mg %19

Vitamin D 183.0IU %31

Vitamin B12 1.6µg %66

Minerals in rockfish

Manganese 0.0mg %1

Calcium 17.0mg %1

Iron 0.4mg %2

Zinc 0.4mg %3

Copper 0.0mg %5

Sodium 89.0mg %6

Magnesium 33.0mg %8

Potassium 467.0mg %12

Phosphorus 248.0mg %25

Selenium 76.2µg %139

Amino Acids in rockfish

Valine 1.1g %57

Leucine 1.8g %63

Histidine 0.5g %67

Isoleucine 1.1g %71

Cystine 0.2g %78

Tyrosine 0.8g %85

Threonine 1.0g %90

Methionine 0.7g %91

Lysine 2.2g %97

Tryptophan 0.3g %99

Phenylalanine 0.9g %100

Fatty Acids in rockfish

DPA 0.03g %18

Omega-3 0.37g %23

EPA 0.11g %36

DHA 0.24g %119

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of rockfish is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Rockfish has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 50
Leucine 59 83
Histidine 15 23
Isoleucine 30 48
Threonine 23 46
Lysine 45 99
Tryptophan 6 13
Met+Cys 22 43
Phe+Tyr 30 79

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in rockfish is 8.3 which makes it a high P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of rockfish is 1.1 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in rockfish as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that rockfish is lacking.

Nutrient Density Score for rockfish is 42/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for rockfish

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 0.12 <4
Zinc:Copper 10.49 <12
Potassium:Sodium 5.25 >2
Caclcium:Magnesium 0.52 <2
Iron:Copper 9.76 <15
Calcium:Phosphorus 0.07 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 71%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

63% of insulinogenic calories