Fish, drum, freshwater, cooked, dry heat
* 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 | 1 MG | 1% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.2 MG | 16% | |
| Niacin | 2.9 MG | 18% | |
| Pantothenic acid | 0.9 MG | 17% | |
| Vitamin B-6 | 0.3 MG | 20% | |
| Folate, total | 17 UG | 4% | |
| Vitamin B-12 | 2.3 UG | 96% | |
| Vitamin A, RAE | 59 UG | 7% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 77 MG | 6% | |
| Iron, Fe | 1.2 MG | 6% | |
| Magnesium, Mg | 38 MG | 9% | |
| Phosphorus, P | 231 MG | 18% | |
| Potassium, K | 353 MG | 8% | |
| Sodium, Na | 96 MG | 4% | |
| Zinc, Zn | 0.9 MG | 8% | |
| Copper, Cu | 0.3 MG | 33% | |
| Manganese, Mn | 0.9 MG | 39% | |
| Selenium, Se | 16.2 UG | 29% |
Nutrition Highlights
- Excellent source of protein with 22.5g per 100g, great for muscle building and recovery.
- Good source of Copper, Cu (33% DV).
- Good source of Manganese, Mn (39% DV).
- Good source of Selenium, Se (29% DV).
- Good source of Vitamin B-6 (20% DV).
- Rich source of Vitamin B-12 (96% of Daily Value per 100g).
About Fish, drum, freshwater, cooked, dry heat
This fish is a lean, protein-rich option that comes from freshwater environments and is often enjoyed as a healthy alternative to fattier meats. With 22.5 grams of protein per 100 grams, it provides a substantial amount of this essential macronutrient, making it an excellent choice for muscle repair and maintenance. Its fat content is moderate at 6.3 grams, and it contains no carbohydrates or fiber, which can be ideal for those following low-carb or ketogenic diets. The cooking method of dry heat—such as baking, grilling, or broiling—helps retain its nutrients while keeping the preparation simple and healthy.
Commonly found in Southern and Midwestern cuisines, this fish has a mild, slightly sweet flavor and a firm texture that holds up well to various cooking techniques. It can be seasoned with herbs and spices, pan-seared for a crispy exterior, or incorporated into chowders and stews. Its versatility also makes it a great addition to salads or grain bowls for a protein boost. For those mindful of their diet, it offers a nutrient-dense, low-calorie option that supports overall health without compromising on taste.
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