Monkfish · Lophius piscatorius

Fish, monkfish, raw

Nutrition facts per 100 g · edible portion

Aquatic Foods

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2 forms & preparations

Fish, monkfish, cooked, dry heat Fish, monkfish, raw

Keto-friendly Gluten-free Dairy-free Contains Fish

Dietary labels are inferred automatically from Fish, monkfish, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

76 kcal Calories

29%

14.5 g Protein

0.0 g Carbs

1.5 g Fat

Very good nutrient density 43/100

How many beneficial nutrients Fish, monkfish, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Fish, monkfish, raw come from — the split across carbs, fat & protein.

76 kcal / serving

19% from fat

Carbs 0%

0.0 g per serving
Fat 19%

1.5 g per serving
Protein 81%

14.5 g per serving

What Fish, monkfish, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Selenium66% Vitamin B1238% Protein29% Phosphorus16% Vitamin B614% Niacin (B3)13%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	0.0 g	0%
Dietary Fiber	0.0 g	0%

Fats & Fatty Acids	Amount	% DV
Total Fat	1.5 g	2%
Saturated Fat	0.3 g	2%
Monounsaturated Fat	0.2 g	—
Polyunsaturated Fat	0.6 g	—

Protein & Amino Acids	Amount	% DV
Protein	14.5 g	29%
Histidine	426.0 mg	—
Isoleucine	667.0 mg	—
Leucine	1,177.0 mg	—
Lysine	1,330.0 mg	—
Methionine	429.0 mg	—
Phenylalanine	565.0 mg	—
Threonine	635.0 mg	—
Tryptophan	162.0 mg	—
Valine	746.0 mg	—
Alanine	876.0 mg	—
Arginine	867.0 mg	—
Aspartic Acid	1,483.0 mg	—
Cystine	155.0 mg	—
Glutamic Acid	2,162.0 mg	—
Glycine	695.0 mg	—
Proline	512.0 mg	—
Serine	591.0 mg	—
Tyrosine	489.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	12.0 mcg	1%
Vitamin C	1.0 mg	1%
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.0 mg	2%
Riboflavin (B2)	0.1 mg	5%
Niacin (B3)	2.1 mg	13%
Vitamin B6	0.2 mg	14%
Folate (B9)	7.0 mcg	2%
Vitamin B12	0.9 mcg	38%
Pantothenic Acid (B5)	0.2 mg	3%

Minerals	Amount	% DV
Calcium	8.0 mg	1%
Iron	0.3 mg	2%
Magnesium	21.0 mg	5%
Phosphorus	200.0 mg	16%
Potassium	400.0 mg	9%
Sodium	18.0 mg	1%
Zinc	0.4 mg	4%
Copper	0.0 mg	3%
Manganese	0.0 mg	1%
Selenium	36.5 mcg	66%

Sterols	Amount	% DV
Cholesterol	25.0 mg	8%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.2 g	—

About Fish, monkfish, raw

Monkfish is an unusual-looking deep-sea fish whose enormous head is discarded, leaving the prized tail — a single, boneless column of dense, firm flesh. That meaty texture and mild, sweet flavor have earned it the nickname 'poor man's lobster', and it holds up to cooking methods that would destroy a flakier fish.

Monkfish is very lean, with about 76 calories per 100 grams raw, around 14 grams of protein and only a gram and a half of fat. It is a good source of selenium, vitamin B12 and phosphorus while remaining low in calories.

Because the flesh is so firm, monkfish is one of the few fish that can be roasted whole, cut into medallions and pan-seared, threaded onto skewers, or even poached and served cold like lobster. It stands up to robust sauces and is a mainstay of bouillabaisse and other hearty fish stews.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fish, monkfish, raw?

There are 76 calories in 100 g of Fish, monkfish, raw, or about 65 calories in 3 oz (85 g).

How much protein is in Fish, monkfish, raw?

Fish, monkfish, raw contains 14.5 g of protein per 100 g.

How many carbs are in Fish, monkfish, raw?

Fish, monkfish, raw has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, monkfish, raw?

Fish, monkfish, raw provides 1.5 g of total fat per 100 g.

What is Fish, monkfish, raw a good source of?

Fish, monkfish, raw is an excellent source of Selenium (66% DV), Vitamin B12 (38% DV) and Protein (29% DV) and a good source of Phosphorus, Vitamin B6 and Niacin (B3) (per 100 g). Daily Values are based on a 2,000-calorie diet.