Fish, sunfish, pumpkin seed, 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 | 8% | |
| Riboflavin | 0.1 MG | 7% | |
| Niacin | 1.5 MG | 9% | |
| Pantothenic acid | 0.9 MG | 17% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 17 UG | 4% | |
| Vitamin B-12 | 2.3 UG | 96% | |
| Vitamin A, RAE | 17 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 103 MG | 8% | |
| Iron, Fe | 1.5 MG | 9% | |
| Magnesium, Mg | 38 MG | 9% | |
| Phosphorus, P | 231 MG | 18% | |
| Potassium, K | 449 MG | 10% | |
| Sodium, Na | 103 MG | 4% | |
| Zinc, Zn | 2.0 MG | 18% | |
| Copper, Cu | 0.4 MG | 43% | |
| Manganese, Mn | 0.9 MG | 39% | |
| Selenium, Se | 16.2 UG | 29% |
Nutrition Highlights
- Low in calories with 114 kcal per 100g.
- Excellent source of protein with 24.9g per 100g, great for muscle building and recovery.
- Very low in fat (0.9g per 100g).
- Good source of Copper, Cu (43% DV).
- Good source of Manganese, Mn (39% DV).
- Good source of Selenium, Se (29% DV).
About Fish, sunfish, pumpkin seed, cooked, dry heat
This freshwater fish is a lean protein source that provides substantial nutritional value with minimal fat content. A typical serving delivers nearly 25 grams of high-quality protein while containing less than 1 gram of fat, making it an excellent choice for those seeking to increase protein intake without adding significant calories or fat to their diet. The fish is naturally carbohydrate-free and contains no fiber, positioning it as a pure protein source that fits well into various dietary approaches.
The cooking method matters significantly for this delicate fish. Dry heat preparation, such as baking, broiling, or grilling, helps preserve its nutritional integrity while developing a pleasant texture. The low fat content means it can dry out quickly if overcooked, so careful temperature control is essential. Its mild, slightly sweet flavor pairs well with light seasonings and fresh herbs, making it versatile for various culinary applications. Common preparations include simple herb-seasoned fillets, incorporation into fish tacos with fresh vegetables, or serving as a protein component in salads. The fish's firm yet flaky texture holds up well in both hot and cold dishes, though its delicate nature means it benefits from gentle handling during cooking and serving.
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