Pumpkinseed Sunfish · Lepomis gibbosus
Fish, sunfish, pumpkin seed, raw
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Fish, sunfish, pumpkin seed, 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 48/100
How many beneficial nutrients Fish, sunfish, pumpkin seed, 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, sunfish, pumpkin seed, raw come from — the split across carbs, fat & protein.
8% from fat
-
Carbs 0%0.0 g per serving
-
Fat 8%0.7 g per serving
-
Protein 92%19.4 g per serving
What Fish, sunfish, pumpkin seed, 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 | 0.7 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Omega-3 Fatty Acids | 10.0 mg | — |
| Omega-6 Fatty Acids | 15.0 mg | — |
| Myristic Acid | 12.0 mg | — |
| Palmitic Acid | 99.0 mg | — |
| Stearic Acid | 28.0 mg | — |
| Palmitoleic Acid | 42.0 mg | — |
| Oleic Acid | 70.0 mg | — |
| Gadoleic Acid | 5.0 mg | — |
| Linoleic Acid | 15.0 mg | — |
| Arachidonic Acid | 79.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 37.0 mg | — |
| Docosahexaenoic Acid (DHA) | 72.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 19.4 g | |
| Histidine | 571.0 mg | — |
| Isoleucine | 894.0 mg | — |
| Leucine | 1,577.0 mg | — |
| Lysine | 1,782.0 mg | — |
| Methionine | 574.0 mg | — |
| Phenylalanine | 757.0 mg | — |
| Threonine | 850.0 mg | — |
| Tryptophan | 217.0 mg | — |
| Valine | 999.0 mg | — |
| Alanine | 1,173.0 mg | — |
| Arginine | 1,161.0 mg | — |
| Aspartic Acid | 1,987.0 mg | — |
| Cystine | 208.0 mg | — |
| Glutamic Acid | 2,896.0 mg | — |
| Glycine | 931.0 mg | — |
| Proline | 686.0 mg | — |
| Serine | 792.0 mg | — |
| Tyrosine | 655.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 15.0 mcg | |
| Vitamin C | 1.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.2 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 15.0 mcg | |
| Vitamin B12 | 2.0 mcg | |
| Pantothenic Acid (B5) | 0.8 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 80.0 mg | |
| Iron | 1.2 mg | |
| Magnesium | 30.0 mg | |
| Phosphorus | 180.0 mg | |
| Potassium | 350.0 mg | |
| Sodium | 80.0 mg | |
| Zinc | 1.6 mg | |
| Copper | 0.3 mg | |
| Manganese | 0.7 mg | |
| Selenium | 12.6 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 67.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.1 g | — |
About Fish, sunfish, pumpkin seed, raw
The pumpkinseed (Lepomis gibbosus) is a small, brightly colored freshwater panfish of the sunfish family, common in the ponds, lakes, and quiet streams of North America and a favorite catch for young anglers. Named for its round, seed-shaped body and famous for its vivid orange, green, and blue markings, it is a genuine food fish despite its size. Its lean white flesh is mild, delicate, and slightly sweet, much like its close relatives the bluegill and other sunfish.
Because the fish are small, they are usually cooked whole or as small fillets, and the classic preparation is a simple pan-fry: dredged in seasoned flour or cornmeal and fried crisp in butter or oil. The lean flesh offers high-quality protein, B vitamins, and minerals with little fat. Pumpkinseeds are a fun, sustainable catch for a fresh shore lunch or fish fry. Their thin fillets cook in just a couple of minutes.
Choose very fresh fish that smell clean and lake-fresh, keep them on ice, and cook them the same day for the sweetest flavor.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, sunfish, pumpkin seed, raw?
There are 89 calories in 100 g of Fish, sunfish, pumpkin seed, raw, or about 76 calories in 3 oz (85 g).
How much protein is in Fish, sunfish, pumpkin seed, raw?
Fish, sunfish, pumpkin seed, raw contains 19.4 g of protein per 100 g.
How many carbs are in Fish, sunfish, pumpkin seed, raw?
Fish, sunfish, pumpkin seed, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, sunfish, pumpkin seed, raw?
Fish, sunfish, pumpkin seed, raw provides 0.7 g of total fat per 100 g.
What is Fish, sunfish, pumpkin seed, raw a good source of?
Fish, sunfish, pumpkin seed, raw is an excellent source of Vitamin B12 (83% DV), Protein (39% DV), Copper (33% DV), Manganese (30% DV) and Selenium (23% DV) and a good source of Pantothenic Acid (B5), Phosphorus and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.
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