Fish, drum, freshwater, 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 | 1 MG | 1% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.2 MG | 13% | |
| Niacin | 2.4 MG | 15% | |
| Pantothenic acid | 0.8 MG | 15% | |
| Vitamin B-6 | 0.3 MG | 18% | |
| Folate, total | 15 UG | 4% | |
| Vitamin B-12 | 2 UG | 83% | |
| Vitamin A, RAE | 51 UG | 6% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 60 MG | 5% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 30 MG | 7% | |
| Phosphorus, P | 180 MG | 14% | |
| Potassium, K | 275 MG | 6% | |
| Sodium, Na | 75 MG | 3% | |
| Zinc, Zn | 0.7 MG | 6% | |
| Copper, Cu | 0.2 MG | 26% | |
| Manganese, Mn | 0.7 MG | 30% | |
| Selenium, Se | 12.6 UG | 23% |
Nutrition Highlights
- Low in calories with 119 kcal per 100g.
- Good source of protein with 17.5g per 100g.
- Good source of Copper, Cu (26% DV).
- Good source of Manganese, Mn (30% DV).
- Good source of Selenium, Se (23% DV).
- Rich source of Vitamin B-12 (83% of Daily Value per 100g).
About Fish, drum, freshwater, raw
This aquatic delicacy is a lean source of high-quality protein that provides essential nutrients with relatively few calories. A 100-gram serving delivers 17.5 grams of protein, making it an excellent choice for those looking to maintain or build muscle mass while managing their caloric intake. The minimal carbohydrate content and absence of fiber make it particularly suitable for low-carb and ketogenic dietary approaches. With 4.9 grams of fat per serving, most of which consists of heart-healthy unsaturated fats, it offers a balanced macronutrient profile that supports overall wellness.
The mild, slightly sweet flavor and firm texture make it incredibly versatile in the kitchen. It can be grilled, baked, or pan-seared with simple seasonings to highlight its natural taste, or incorporated into more complex dishes like fish stews, chowders, and curries. Many health-conscious cooks appreciate how quickly it cooks through, making it perfect for weeknight meals when time is limited. Its delicate nature also means it pairs beautifully with light sauces, fresh herbs, and citrus accents. For those monitoring their sodium intake, it's worth noting that its natural sodium content is relatively low, though preparation methods can significantly impact the final nutritional profile.
Dietary Information
Fish, drum, freshwater, raw is considered low-carb and keto-friendly, making it a suitable choice for various dietary plans.
Notable micronutrients in Fish, drum, freshwater, raw include Vitamin B-12 (83% DV) , Manganese, Mn (30% DV) , Copper, Cu (26% DV) , and Selenium, Se (23% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 119 calories per 100 grams, Fish, drum, freshwater, raw gets 59% of its calories from protein, 0% from carbohydrates, and 37% from fat. This is moderate, similar to many lean proteins and whole grains.
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