Fish, lingcod, raw
FDC 173671oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 81 · +6 vs Fish & seafood medianRaw lingcod scores 81 of 100, a Strong rating that ranks it 19th of 60 in the fish and seafood category. Protein is its defining feature at 35% DV, carried in a lean, mild-flavored fillet.
Lingcod is typically baked, pan-seared or worked into chowders, prized on the West Coast for its firm, flaky texture. A 3-ounce (85 g) serving has just 1.06 g of fat per 100 g, making it one of the leaner white fish options, though that low natural fat also means it dries out quickly if overcooked.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 85 kcal | 4% |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 52 mg | 17% |
| Sodium | 59 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 18 g | 35% |
| Potassium | 437 mg | 9% |
| Calcium | 14 mg | 1% |
| Iron | 0.32 mg | 2% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 15 µg | 2% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | 4% |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Cholesterol | 44 mg | 15% |
| Sodium | 50 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 15 g | 30% |
| Potassium | 371 mg | 8% |
| Calcium | 12 mg | 1% |
| Iron | 0.27 mg | 2% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 13 µg | 1% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173671Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
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