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How Many Calories in Fish, Pout, Ocean, Cooked?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 29 kcal | 6.0g |
| 100g | 102 kcal | 21.3g |
| 0.5 fillet | 140 kcal | 29.2g |
A fish, pout, ocean, cooked contains 102 calories per 100g. A typical 0.5 fillet (137g) provides about 140 calories. Fish, Pout, Ocean, Cooked is moderate in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Fish, Pout, Ocean, Cooked Nutrition Facts
| Nutrient | Per 100g | Per serving (137g) |
|---|---|---|
| Calories | 102 kcal | 140 kcal |
| Protein | 21.3g | 29.2g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 1.2g | 1.6g |
| of which Saturates | 0.4g | 0.5g |
| Fibre | 0.0g | 0.0g |
| Sodium | 78.0mg | 107mg |
| Potassium | 513.0mg | 703mg |
| Calcium | 13.0mg | 18mg |
| Iron | 0.4mg | 0.5mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 14.0µg | 19µg |
| Selenium | 46.8µg | 64µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (43% DV) — an excellent source
- Low in saturated fat (2% DV)
- Low in sodium (3% DV)
- A good source of potassium (11% DV)
- High in selenium (85% DV) — an excellent source
- Calories: 5% DV
- Protein: 43% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 2% DV
- Saturated fat: 2% DV
- Sodium: 3% DV
- Potassium: 11% DV
- Calcium: 1% DV
- Iron: 2% DV
- Vitamin C: 0% DV
- Vitamin A: 2% DV
- Selenium: 85% DV
- Riboflavin (B2): 8% DV
High-protein options alongside fish, pout, ocean, cooked
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does fish, pout, ocean, cooked fit your diet?
High-protein diets
At 21.3g of protein per 100g, fish, pout, ocean, cooked clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Fish, Pout, Ocean, Cooked contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in fish, pout, ocean, cooked per 100g?
Fish, Pout, Ocean, Cooked contains 102 calories per 100g, based on USDA reference data.
Is fish, pout, ocean, cooked high in calories?
A 0.5 fillet of fish, pout, ocean, cooked (137g) has around 140 calories — roughly 7% of a 2,000-calorie daily intake.
Is fish, pout, ocean, cooked good for weight loss?
At 102 calories per 100g, fish, pout, ocean, cooked is relatively low in calories and can fit well into a weight-loss diet. A 0.5 fillet provides about 140 calories.
How much protein is in fish, pout, ocean, cooked?
Fish, Pout, Ocean, Cooked contains 21.3g of protein per 100g.
Is fish, pout, ocean, cooked a good source of fibre?
Fish, Pout, Ocean, Cooked is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does fish, pout, ocean, cooked compare to emu, flat fillet, raw?
Fish, Pout, Ocean, Cooked has 102 calories per 100g, close to emu, flat fillet, raw at 102 — 0 calories fewer per 100g. See the full macro breakdown above.
Is fish, pout, ocean, cooked keto-friendly?
Fish, Pout, Ocean, Cooked contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of fish, pout, ocean, cooked for 20g of protein?
With 21.3g of protein per 100g, you'd need roughly 94g of fish, pout, ocean, cooked to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to fish, pout, ocean, cooked by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, Pout, Ocean, Cooked (this page) | 102 kcal | 21.3g | 0.0g | 1.2g |
| Emu, Flat Fillet, Raw | 102 kcal | 22.2g | 0.0g | 0.7g |
| Turkey, Breast, From Whole Bird, Meat Only, Raw | 102 kcal | 21.5g | 0.1g | 1.7g |
| Turkey, Wing, From Whole Bird, Meat Only, Raw | 102 kcal | 21.5g | 0.1g | 1.7g |
| Mollusks, Oyster, Eastern, Wild, Cooked | 102 kcal | 11.4g | 5.5g | 3.4g |
| Game Meat, Moose, Raw | 102 kcal | 22.2g | 0.0g | 0.7g |
| Emu, Fan Fillet, Raw | 103 kcal | 22.5g | 0.0g | 0.8g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.