Fish, bluefish, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 6.0 MG | 37% | |
| Pantothenic acid | 0.8 MG | 17% | |
| Vitamin B-6 | 0.4 MG | 24% | |
| Folate, total | 2 UG | 1% | |
| Vitamin B-12 | 5.4 UG | 225% | |
| Vitamin A, RAE | 120 UG | 13% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 7 MG | 1% | |
| Iron, Fe | 0.5 MG | 3% | |
| Magnesium, Mg | 33 MG | 8% | |
| Phosphorus, P | 227 MG | 18% | |
| Potassium, K | 372 MG | 8% | |
| Sodium, Na | 60 MG | 3% | |
| Zinc, Zn | 0.8 MG | 7% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 36.5 UG | 66% |
Nutrition Highlights
- Excellent source of protein with 20.0g per 100g, great for muscle building and recovery.
- Rich source of Selenium, Se (66% of Daily Value per 100g).
- Good source of Niacin (37% DV).
- Good source of Vitamin B-6 (24% DV).
- Rich source of Vitamin B-12 (225% of Daily Value per 100g).
About Fish, bluefish, raw
This lean, oily fish is a nutrient-dense choice for those seeking high-quality protein with minimal carbohydrates. With 20 grams of protein per 100-gram serving, it provides a substantial amount of this essential macronutrient for muscle maintenance and repair. The fat content, while modest at 4.2 grams, includes beneficial omega-3 fatty acids that support heart and brain health. At just 124 calories per serving, it fits well into calorie-conscious meal plans.
In the kitchen, this fish's rich, distinctive flavor makes it a favorite for grilling, broiling, or smoking. Its firm texture holds up well to bold seasonings and marinades, though many chefs recommend keeping preparations simple to let its natural taste shine. The fish is particularly popular in coastal cuisines, where it's often featured in chowders, pâtés, or simply seared and served with lemon. Due to its moderate fat content, it remains moist during cooking, making it forgiving for less experienced cooks. When selecting this fish, look for bright, clear eyes and firm flesh, and consume it within a day or two of purchase for optimal freshness and flavor.
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