Fish, butterfish, raw
FDC 171951fillet (32 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 54 · -21 vs Fish & seafood medianRaw butterfish scores 54 of 100, a Fair rating that places it 53rd of 60 fish and seafood entries, just behind its sablefish cousin. Its standout figure is protein, coming in at an excellent 35% DV, even though fat carries the largest share of its 146 calories per 100 grams.
Butterfish is a small, oily fish typically pan-seared, broiled, or smoked whole, with a single fillet making a reasonable portion. Sodium runs moderate at 89 mg per 100 g, and there's no fiber or carbohydrate to speak of, so it behaves like most fatty fish at the table. Scoring well under the category's median of 75, it sits alongside options such as sablefish, raw, and pompano, florida, raw, for anyone comparing density across fish.
See how this score is calculated, build a plate around fish, butterfish, 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 | 146 kcal | 7% |
| Total fat | 8 g | 10% |
| Saturated fat | 3.4 g | 17% |
| Cholesterol | 65 mg | 22% |
| Sodium | 89 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 17 g | 35% |
| Potassium | 375 mg | 8% |
| Calcium | 22 mg | 2% |
| Iron | 0.5 mg | 3% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 30 µg | 3% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | 2% |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.1 g | 5% |
| Cholesterol | 21 mg | 7% |
| Sodium | 28 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 5.5 g | 11% |
| Potassium | 120 mg | 3% |
| Calcium | 7 mg | 1% |
| Iron | 0.16 mg | 1% |
| Magnesium | 8 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 9.6 µg | 1% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 171951Original 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, sablefish, rawDensity 54 vs 54Fish, pompano, florida, rawDensity 55 vs 54Fish, shad, american, rawDensity 56 vs 54Original analysis by NutriVerdict
In the kitchen and how to use it
Butterfish is a small, delicate saltwater fish with a mild flavor and soft, fatty flesh that lives up to its name once cooked. It is typically pan-fried whole or filleted, grilled, or broiled with just a brush of oil and a squeeze of lemon, since its texture doesn't need heavy seasoning to be appealing. Because the fillets are thin and cook quickly, it is well suited to high-heat, short-cook methods rather than slow braising, and it pairs well with simple accompaniments like herbs, garlic, or a light citrus sauce that let the fish's natural richness come through.
Raw butterfish should be bought as fresh as possible and cooked within a day, since its high fat content makes it more perishable than leaner white fish; keep it well chilled and tightly wrapped in the refrigerator until ready to cook. At 146 calories per 100 grams for a typical fillet serving of 32 grams, it is a modest-calorie option, and it delivers 35% of the Daily Value for protein per 100 grams, making it a solid choice for building a light protein-forward meal around a small portion of fish.
Frequently asked questions about fish, butterfish
How many calories are in raw butterfish?
Raw butterfish has 146 calories per 100 grams, with a typical fillet serving weighing about 32 grams.
Is butterfish a good source of protein?
Yes, it provides 35% of the Daily Value for protein per 100 grams, making it a strong option for a protein-forward meal.
How is butterfish best prepared?
It is usually pan-fried, grilled, or broiled whole or as thin fillets, cooked quickly over high heat because of its delicate flesh.