Pan-Sauted Rockfish With Capers has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Vitamin B12 and Vitamin D.
The food contains 1.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 31.4 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA.
It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Based on the composite nutritive standing Pan-Sauted Rockfish With Capers has been given a composite ranking of 43, and in moderation.
Calories from Protein | 69% | |
Calories from Fat | 27% | |
Calories from Carbs | 3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 133 IU | 2.7% | Mid 40% | Average |
Retinol | 15 mcg | |||
Vitamin C | 3.4 mg | 5.7% | Mid 40% | Average |
Vitamin D | 125.7 IU | 31.4% | Top 10% | Very High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.9 mg | 9.7% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 10.2 mcg | 2.5% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.97 mcg | 16.2% | Top 10% | Very High |
Pantothenic Acid | 0.49 mg | 4.9% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 15.5 mg | 1.6% | Bottom 30% | Low |
Iron | 0.49 mg | 2.7% | Mid 40% | Average |
Magnesium | 24.8 mg | 6.2% | Top 30% | High |
Phosphorus | 172.8 mg | 17.3% | Top 30% | High |
Potassium | 339.3 mg | 9.7% | Top 10% | Very High |
Sodium | 211.2 mg | 8.8% | Mid 40% | Average |
Zinc | 0.49 mg | 3.2% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 51.9 mcg | 74.2% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 0.73 g | 0.24% | Bottom 10% | Very Low |
Dietary Fiber | 0.1 g | 0.39% | Bottom 30% | Low |
Sugars | 0.2 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 15.2 g | 30.5% | Top 10% | Very High |
Tryptophan | 0 mg | |||
Threonine | 0.5 mg | |||
Isoleucine | 0.5 mg | |||
Leucine | 0.5 mg | |||
Lysine | 1.5 mg | |||
Methionine | 0.5 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0.5 mg | |||
Valine | 1 mg | |||
Arginine | 1 mg | |||
Histidine | 0.5 mg | |||
Alanine | 1 mg | |||
Aspartic Acid | 1.5 mg | |||
Glutamic Acid | 2.4 mg | |||
Glycine | 0.5 mg | |||
Proline | 0 mg | |||
Serine | 0.5 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 2.7 g | 4.1% | Bottom 30% | Low |
Saturated Fat | 1.2 g | 5.8% | Mid 40% | Average |
Monounsaturated Fat | 1 g | |||
Polyunsaturated Fat | 0.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 1 g | |||
Ash | 1.5 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 201 Calories from Fat 49
% Daily Value *
Total Fat 5.5 g 8.5%
Saturated Fat 2.4 g 12%
Trans Fat
Cholesterol 92.6 mg 30.9%
Sodium 435.1 mg 18.1%
Total Carbohydrates 1.5 g 0.5%
Dietary Fiber 0.2 g0.8%
Sugars 0.4 g
Protein 31.4 g 62.8%
Vitamin A 5.5% Vitamin C 11.7%
Calcium 3.2% Iron 5.6%
*Based on a 2000 Calorie diet
Per Serving | Calories 306
Protein 8.9 g | Carbs 11.2 g | Fat 26.4 g
Per Serving | Calories 542
Protein 7.8 g | Carbs 60 g | Fat 30 g
Per Serving | Calories 195
Protein 5.5 g | Carbs 34.5 g | Fat 3.5 g
Per Serving | Calories 162
Protein 10.4 g | Carbs 16.4 g | Fat 7.5 g
Per Serving | Calories 217
Protein 21.4 g | Carbs 0.83 g | Fat 13.7 g
Per Serving | Calories 133
Protein 3.5 g | Carbs 17.9 g | Fat 5.5 g
Per Serving | Calories 239
Protein 19.2 g | Carbs 5 g | Fat 15.7 g
Per Serving | Calories 508
Protein 31 g | Carbs 45.9 g | Fat 21.4 g