Rockfish -
high in essential nutrients
1. Rockfish Facts
2. Tips for Cooking and Storage
3. Types of Rockfish
4. Rockfish Nutritional Value
5. Rockfish Health Benefits
Rockfish Facts
History and Origin
Types of Rockfish
Types of Rockfish
Rockfish Nutritional Value
Rockfish ( Nutritional value )
Value per 100 g
Fish, rockfish, Pacific, mixed species, cooked, dry heat
|
Nutrient ( Proximate’s )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
109
|
5.4%
|
|
g
|
22.23
|
44.4%
|
|
|
Total lipid (fat)
|
g
|
1.62
|
2.4%
|
|
Carbohydrate, by difference
|
g
|
0.00
|
0.00
|
|
Fiber, total dietary
|
g
|
0.0
|
0.0
|
|
Sugars, total
|
g
|
0.00
|
0.00
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
17
|
1.7%
|
|
Iron, Fe
|
mg
|
0.36
|
2.0%
|
|
Magnesium, Mg
|
mg
|
33
|
8.2%
|
|
Phosphorus, P
|
mg
|
248
|
24.8%
|
|
Potassium, K
|
mg
|
467
|
13.3%
|
|
Sodium, Na
|
mg
|
89
|
3.7%
|
|
Zinc, Zn
|
mg
|
0.43
|
2.8%
|
|
Copper, Cu
|
mg
|
0.041
|
2.0%
|
|
Manganese, Mn
|
mg
|
0.013
|
0.6%
|
|
Selenium, Se
|
µg
|
76.2
|
108.8%
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
0.0
|
0.0
|
|
Thiamin (B-1)
|
mg
|
0.027
|
1.8%
|
|
Riboflavin (B-2)
|
mg
|
0.226
|
13.2%
|
|
Niacin (B-3)
|
mg
|
2.897
|
14.4%
|
|
Pantothenic acid (B-5)
|
mg
|
0.404
|
4.0%
|
|
Vitamin (B-6)
|
mg
|
0.241
|
12.0%
|
|
Folate (B-9)
|
µg
|
10
|
2.5%
|
|
Vitamin (B-12)
|
µg
|
1.59
|
26.5%
|
|
Vitamin A, IU
|
IU
|
16
|
0.3%
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.44
|
1.4%
|
|
Vitamin D (D2 + D3)
|
µg
|
4.6
|
|
|
Vitamin D
|
IU
|
183
|
45.7%
|
|
Vitamin K (phylloquinone)
|
µg
|
0.0
|
|
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
0.420
|
2.1%
|
|
Monounsaturated Fatty Acids
|
g
|
0.466
|
|
| Polyunsaturated Fatty Acids |
g
|
0.485
|
|
|
Trans Fatty Acids
|
g
|
0.025
|
|
|
Cholesterol
|
mg
|
61
|
20.3%
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
|
|
Reference Values for Nutrition – National Institutes of Health USA
|
Rockfish Nutritional Value
Rockfish Health Benefits
Rockfish
HEALTH
References
|
Nutrient Database – USDA (United States Department of Agriculture)
|
|
Reference Values for Nutrition – National Institutes of Health USA
|