Fish, cooked, as ingredient: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Light, flaky, and rich in omega-3s, cooked fish adds a delicate, savory, or sometimes robust flavor profile to dishes, making it a healthy and versatile ingredient.
Per 100g reference serving, Fish, cooked, as ingredient provides 82 kcal of energy, 19.4g protein (94% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 0.56g total fat (6% of calories).
Vitamins Profile in Fish, cooked, as ingredient (Per 100g)
Track how Fish, cooked, as ingredient contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.5 µg | 2.5% DV |
| Vitamin B12 (Cobalamin) | 2.03 µg | 84.6% DV |
| Vitamin A (RAE) | 15 µg | 1.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.58 mg | 3.9% DV |
| Vitamin K (Phylloquinone) | 0.1 µg | 0.1% DV |
| Vitamin B1 (Thiamin) | 0.024 mg | 2% DV |
| Vitamin B2 (Riboflavin) | 0.075 mg | 5.8% DV |
| Vitamin B3 (Niacin) | 3.4 mg | 21.2% DV |
| Vitamin B6 (Pyridoxine) | 0.26 mg | 15.3% DV |
| Total Folate (Vitamin B9) | 11 µg | 2.8% DV |
| Folate (Dietary Folate Equivalents) | 11 µg | 2.8% DV |
| Natural Food Folate | 11 µg | 2.8% DV |
| Choline | 82.3 mg | 15% DV |
| Preformed Retinol | 15 µg | 1.7% DV |
Minerals & Electrolytes in Fish, cooked, as ingredient (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.23 mg | 1.3% DV |
| Calcium (Ca) | 15 mg | 1.2% DV |
| Magnesium (Mg) | 25 mg | 6% DV |
| Potassium (K) | 322 mg | 6.9% DV |
| Zinc (Zn) | 0.4 mg | 3.6% DV |
| Selenium (Se) | 29.6 µg | 53.8% DV |
| Phosphorus (P) | 305 mg | 24.4% DV |
| Copper (Cu) | 0.03 mg | 3.3% DV |
| Sodium (Na) | 115 mg | 5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.121 g | 24.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.055 g | 11% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.002 g | 0.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.019 g | 0.1% DV |
| Monounsaturated Fat (MUFA) | 0.077 g | 0.3% DV |
| Polyunsaturated Fat (PUFA) | 0.212 g | 1.1% DV |
| Saturated Fat (SFA) | 0.129 g | 0.6% DV |
| Dietary Cholesterol | 66 mg | 22% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Fish, cooked, as ingredient contains 82 calories (kcal), 19.4g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 0.56g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish, cooked, as ingredient has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 13.2 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish, cooked, as ingredient: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish, cooked, as ingredient by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.