Spot Croaker · Leiostomus xanthurus
Fish, spot, raw
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Fish, spot, 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 45/100
How many beneficial nutrients Fish, spot, 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, spot, raw come from — the split across carbs, fat & protein.
37% from fat
-
Carbs 0%0.0 g per serving
-
Fat 37%4.9 g per serving
-
Protein 63%18.5 g per serving
What Fish, spot, 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 | 4.9 g | |
| Saturated Fat | 1.5 g | |
| Monounsaturated Fat | 1.3 g | — |
| Polyunsaturated Fat | 1.1 g | — |
| Omega-3 Fatty Acids | 20.0 mg | — |
| Omega-6 Fatty Acids | 40.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 110.0 mg | — |
| Palmitic Acid | 1,030.0 mg | — |
| Stearic Acid | 310.0 mg | — |
| Palmitoleic Acid | 460.0 mg | — |
| Oleic Acid | 870.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 40.0 mg | — |
| Arachidonic Acid | 120.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 220.0 mg | — |
| Docosahexaenoic Acid (DHA) | 410.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 18.5 g | |
| Histidine | 545.0 mg | — |
| Isoleucine | 853.0 mg | — |
| Leucine | 1,505.0 mg | — |
| Lysine | 1,700.0 mg | — |
| Methionine | 548.0 mg | — |
| Phenylalanine | 723.0 mg | — |
| Threonine | 812.0 mg | — |
| Tryptophan | 207.0 mg | — |
| Valine | 954.0 mg | — |
| Alanine | 1,120.0 mg | — |
| Arginine | 1,108.0 mg | — |
| Aspartic Acid | 1,896.0 mg | — |
| Cystine | 198.0 mg | — |
| Glutamic Acid | 2,764.0 mg | — |
| Glycine | 889.0 mg | — |
| Proline | 655.0 mg | — |
| Serine | 755.0 mg | — |
| Tyrosine | 625.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 30.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 7.0 mg | |
| Vitamin B6 | 0.4 mg | |
| Folate (B9) | 5.0 mcg | |
| Vitamin B12 | 3.0 mcg | |
| Pantothenic Acid (B5) | 0.8 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 14.0 mg | |
| Iron | 0.3 mg | |
| Magnesium | 42.0 mg | |
| Phosphorus | 186.0 mg | |
| Potassium | 496.0 mg | |
| Sodium | 29.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.0 mg | |
| Selenium | 36.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 60.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.1 g | — |
About Fish, spot, raw
The spot croaker (Leiostomus xanthurus), known up and down the U.S. Atlantic coast simply as spot, is a small, silvery panfish named for the dark blotch behind each gill and the low croak it makes with its swim bladder. Abundant in estuaries and coastal waters from the mid-Atlantic to the Gulf of Mexico, it's a favorite of recreational anglers and the star of autumn fish fries and festivals, including North Carolina's own Spot Festival.
Despite its modest size, spot is genuinely good eating: the flesh is sweet, tender, and a touch oily, ideal for pan-frying whole in cornmeal or grilling over coals. It's a lean source of protein with omega-3 fatty acids and vitamin B12. Because these fish are small and best fresh, they're usually cooked whole, head-on, and eaten off the bone. Scale and gut them soon after the catch, fry until crisp, and serve with hush puppies and a squeeze of lemon for a classic Southern shore supper.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, spot, raw?
There are 123 calories in 100 g of Fish, spot, raw, or about 105 calories in 3 oz (85 g).
How much protein is in Fish, spot, raw?
Fish, spot, raw contains 18.5 g of protein per 100 g.
How many carbs are in Fish, spot, raw?
Fish, spot, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, spot, raw?
Fish, spot, raw provides 4.9 g of total fat per 100 g.
What is Fish, spot, raw a good source of?
Fish, spot, raw is an excellent source of Vitamin B12 (125% DV), Selenium (66% DV), Niacin (B3) (44% DV), Protein (37% DV) and Vitamin B6 (24% DV) and a good source of Riboflavin (B2), Pantothenic Acid (B5), Phosphorus, Thiamin (B1), Potassium and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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