Fish, sunfish, pumpkin seed, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Raw pumpkin seed sunfish, a small freshwater fish, offers a delicate flavor and tender flesh, popular for pan-frying.
Per 100g reference serving, Fish, sunfish, pumpkin seed, raw provides 89 kcal of energy, 19.4g protein (92% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 0.7g total fat (8% of calories).
Vitamins Profile in Fish, sunfish, pumpkin seed, raw (Per 100g)
Track how Fish, sunfish, pumpkin seed, raw 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 C (Ascorbic Acid) | 1 mg | 1.1% DV |
| Vitamin B12 (Cobalamin) | 2 µg | 83.3% DV |
| Vitamin A (RAE) | 15 µg | 1.7% DV |
| Vitamin B1 (Thiamin) | 0.08 mg | 6.7% DV |
| Vitamin B2 (Riboflavin) | 0.07 mg | 5.4% DV |
| Vitamin B3 (Niacin) | 1.2 mg | 7.5% DV |
| Vitamin B5 (Pantothenic Acid) | 0.75 mg | 15% DV |
| Vitamin B6 (Pyridoxine) | 0.12 mg | 7.1% DV |
| Total Folate (Vitamin B9) | 15 µg | 3.8% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 15 µg | 3.8% DV |
| Preformed Retinol | 15 µg | 1.7% DV |
Minerals & Electrolytes in Fish, sunfish, pumpkin seed, raw (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) | 1.2 mg | 6.7% DV |
| Calcium (Ca) | 80 mg | 6.2% DV |
| Magnesium (Mg) | 30 mg | 7.1% DV |
| Potassium (K) | 350 mg | 7.4% DV |
| Zinc (Zn) | 1.55 mg | 14.1% DV |
| Selenium (Se) | 12.6 µg | 22.9% DV |
| Phosphorus (P) | 180 mg | 14.4% DV |
| Copper (Cu) | 0.3 mg | 33.3% DV |
| Manganese (Mn) | 0.7 mg | 30.4% DV |
| Sodium (Na) | 80 mg | 3.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.072 g | 14.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.037 g | 7.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.01 g | 0.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.015 g | 0.1% DV |
| Monounsaturated Fat (MUFA) | 0.117 g | 0.4% DV |
| Polyunsaturated Fat (PUFA) | 0.246 g | 1.2% DV |
| Saturated Fat (SFA) | 0.139 g | 0.7% DV |
| Dietary Cholesterol | 67 mg | 22.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.58 g | 52.6% DV |
| Isoleucine (BCAA) | 0.894 g | 59.6% DV |
| Valine (BCAA) | 0.999 g | 55.5% DV |
| Lysine | 1.78 g | 84.9% DV |
| Methionine | 0.574 g | 57.4% DV |
| Tryptophan | 0.217 g | 54.2% DV |
| Phenylalanine | 0.757 g | 50.5% DV |
| Threonine | 0.85 g | 77.3% DV |
| Histidine | 0.571 g | 71.4% DV |
| Glycine | 0.931 g | 31% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Fish, sunfish, pumpkin seed, raw contains 89 calories (kcal), 19.4g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 0.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish, sunfish, pumpkin seed, raw has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 7 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish, sunfish, pumpkin seed, raw: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish, sunfish, pumpkin seed, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.