Fish, bluefish, raw
FDC 171949fillet (150 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 75 · +0 vs Fish & seafood medianBluefish, raw, earns a Strong score of 75 of 100, ranking 31 of 60 in Fish & seafood, with a fattier profile than many whitefish at 124 calories per 100 grams. Protein reaches 40% of the Daily Value, an excellent tier, and vitamin A adds 13%, a good showing not common among fish in this category.
Bluefish has a stronger, oilier flavor than milder whitefish and is typically grilled or broiled with citrus or vinegar-based marinades to balance its richness. A fillet serving here runs about 150 grams. It ties the Fish & seafood median score of 75, landing as a solid middle-of-category choice without a specific nutrient shortfall to flag.
See how this score is calculated, build a plate around fish, bluefish, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.92 g | 5% |
| Cholesterol | 59 mg | 20% |
| Sodium | 60 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 20 g | 40% |
| Potassium | 372 mg | 8% |
| Calcium | 7 mg | 1% |
| Iron | 0.48 mg | 3% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 120 µg | 13% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | 9% |
| Total fat | 6.4 g | 8% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 89 mg | 30% |
| Sodium | 90 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 30 g | 60% |
| Potassium | 558 mg | 12% |
| Calcium | 11 mg | 1% |
| Iron | 0.72 mg | 4% |
| Magnesium | 50 mg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 180 µg | 20% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 171949Original 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
Foods in the same category that score higher on nutrient density.
Fish, cisco, rawDensity 75 vs 75Fish, sheepshead, rawDensity 76 vs 75Fish, tilefish, rawDensity 76 vs 75Original analysis by NutriVerdict
In the kitchen and how to use it
Bluefish is a strongly flavored, oily fish common along the Atlantic coast, prized by cooks who like a more assertive fish taste than milder whitefish. Its oiliness makes it well suited to grilling, broiling, or smoking, methods that render some fat and add char while keeping the flesh moist, and it pairs well with acidic accompaniments like lemon, vinegar-based sauces, or mustard that cut through its richness. Because the oils in bluefish break down faster than in leaner fish, it's best cooked and eaten close to when it's caught or purchased rather than held for long.
Look for bluefish with firm, shiny flesh and a fresh ocean smell, avoiding fillets that look dull or have a strong odor, and plan to cook it within a day of buying it fresh. A 150-gram fillet has about 124 calories with 20 grams of protein (40% DV) and 4.24 grams of fat, along with 13% of the Daily Value for vitamin A, making it a way to bring both protein and a fat-soluble vitamin into a single fish dinner rather than relying on a leaner, more neutral fillet.
Frequently asked questions about fish, bluefish
How many calories are in bluefish?
A 150-gram fillet of raw bluefish has about 124 calories, with 20 grams of protein and 4.24 grams of fat.
Is bluefish a good source of vitamin A?
It provides 13% of the Daily Value for vitamin A per 100 grams, alongside 40% DV for protein.
How should bluefish be cooked?
Because it's an oily, strongly flavored fish, bluefish is best grilled, broiled, or smoked and eaten fresh rather than stored for long.