Ocean Pout · Zoarces americanus
Fish, pout, ocean, raw
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Fish, pout, ocean, 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.
Very good nutrient density 43/100
How many beneficial nutrients Fish, pout, ocean, 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, pout, ocean, raw come from — the split across carbs, fat & protein.
11% from fat
-
Carbs 0%0.0 g per serving
-
Fat 11%0.9 g per serving
-
Protein 89%16.6 g per serving
What Fish, pout, ocean, 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).
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 | |
| Dietary Fiber | 0.0 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.9 g | |
| Saturated Fat | 0.3 g | |
| Monounsaturated Fat | 0.3 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Omega-6 Fatty Acids | 32.0 mg | — |
| Caprylic Acid | 57.0 mg | — |
| Myristic Acid | 31.0 mg | — |
| Palmitic Acid | 176.0 mg | — |
| Stearic Acid | 56.0 mg | — |
| Palmitoleic Acid | 82.0 mg | — |
| Oleic Acid | 247.0 mg | — |
| Linoleic Acid | 32.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 16.6 g | |
| Histidine | 490.0 mg | — |
| Isoleucine | 767.0 mg | — |
| Leucine | 1,352.0 mg | — |
| Lysine | 1,528.0 mg | — |
| Methionine | 492.0 mg | — |
| Phenylalanine | 650.0 mg | — |
| Threonine | 729.0 mg | — |
| Tryptophan | 186.0 mg | — |
| Valine | 857.0 mg | — |
| Alanine | 1,006.0 mg | — |
| Arginine | 996.0 mg | — |
| Aspartic Acid | 1,704.0 mg | — |
| Cystine | 178.0 mg | — |
| Glutamic Acid | 2,484.0 mg | — |
| Glycine | 799.0 mg | — |
| Proline | 588.0 mg | — |
| Serine | 679.0 mg | — |
| Tyrosine | 562.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 12.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 2.1 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 7.0 mcg | |
| Vitamin B12 | 0.9 mcg | |
| Pantothenic Acid (B5) | 0.2 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 10.0 mg | |
| Iron | 0.3 mg | |
| Magnesium | 13.0 mg | |
| Phosphorus | 200.0 mg | |
| Potassium | 400.0 mg | |
| Sodium | 61.0 mg | |
| Zinc | 1.0 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.0 mg | |
| Selenium | 36.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 52.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.1 g | — |
About Fish, pout, ocean, raw
The ocean pout (Zoarces americanus) is a long, eel-like fish of the cold Northwest Atlantic, found along the coasts of New England and eastern Canada. Despite its unusual looks it is a genuine food fish, with lean, firm, mild white flesh that flakes into large, sweet pieces and takes well to baking, broiling, frying, and chowders, much like other cold-water whitefish. It is a lean source of high-quality protein along with B vitamins and minerals, and it is low in fat.
The ocean pout has one especially interesting claim to fame in food science: it makes natural antifreeze proteins that let it survive in near-freezing water, and a gene based on those proteins has been used both to help develop faster-growing farmed salmon and to improve the smooth texture and storage of some commercial ice creams. On the plate, though, it is simply a modest, affordable catch best treated like cod or flounder.
Its firm flesh holds together nicely in the pan. Choose fresh fillets that smell clean and briny, keep them well chilled on ice, and cook them within a day or two of buying.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, pout, ocean, raw?
There are 79 calories in 100 g of Fish, pout, ocean, raw, or about 67 calories in 3 oz (85 g).
How much protein is in Fish, pout, ocean, raw?
Fish, pout, ocean, raw contains 16.6 g of protein per 100 g.
How many carbs are in Fish, pout, ocean, raw?
Fish, pout, ocean, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, pout, ocean, raw?
Fish, pout, ocean, raw provides 0.9 g of total fat per 100 g.
What is Fish, pout, ocean, raw a good source of?
Fish, pout, ocean, raw is an excellent source of Selenium (66% DV), Vitamin B12 (38% DV) and Protein (33% 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.
Related aquatic foods
Compare Fish, pout, ocean, raw with…
- Fish, pout, ocean, raw vs Fish oil, menhaden, fully hydrogenated
- Fish, pout, ocean, raw vs Fish, salmon, pink, raw
- Fish, pout, ocean, raw vs Fish oil, cod liver
- Fish, pout, ocean, raw vs CRACKER BARREL, country fried shrimp platter
- Fish, pout, ocean, raw vs Fast foods, scallops, breaded and fried
- Fish, pout, ocean, raw vs Seaweed, spirulina, dried