Fish, burbot, raw
FDC 171950fillet (116 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 83 · +8 vs Fish & seafood medianBurbot, a lean freshwater fish related to cod, lands at 83 of 100 on the density scale, a Strong showing that puts it 15th of 60 in the Fish & seafood category. Its protein content is the headline, hitting 39% DV in a fillet that carries just 90 calories per 100 grams.
A 116-gram fillet cooks quickly by poaching or pan-searing, and its mild, sweet flesh works well in chowders the way cod or haddock do. With only 0.81 grams of fat and 97 milligrams of sodium per 100 grams, it stays lean without much extra prep, though the tradeoff is a delicate texture that can fall apart if left on the heat too long, so shorter cooking times suit it best.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | 5% |
| Total fat | 0.81 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Cholesterol | 60 mg | 20% |
| Sodium | 97 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 19 g | 39% |
| Potassium | 404 mg | 9% |
| Calcium | 50 mg | 4% |
| Iron | 0.9 mg | 5% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 5 µg | 1% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | 5% |
| Total fat | 0.94 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Cholesterol | 70 mg | 23% |
| Sodium | 113 mg | 5% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 22 g | 45% |
| Potassium | 469 mg | 10% |
| Calcium | 58 mg | 4% |
| Iron | 1 mg | 6% |
| Magnesium | 37 mg | 9% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 5.8 µg | 1% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 171950Original 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.
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