Fish, cisco, raw
FDC 171953fillet (79 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 75 · +0 vs Fish & seafood medianCisco, a freshwater whitefish, scores 75 of 100 in the Strong band and ranks 30 of 60 among Fish & seafood entries. Raw fillets run just 98 calories per 100 grams while still supplying 38% of the Daily Value for protein, an excellent tier for such a lean fish.
Cisco is most often smoked or pan-fried whole, a traditional preparation around the Great Lakes where the fish is commonly caught. A single fillet serving of about 79 grams works well with a simple lemon and herb treatment. It matches the Fish & seafood category's median score of 75 exactly, landing it squarely in the middle of a strong-scoring group rather than at either extreme.
See how this score is calculated, build a plate around fish, cisco, 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 | 98 kcal | 5% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.42 g | 2% |
| Cholesterol | 50 mg | 17% |
| Sodium | 55 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 19 g | 38% |
| Potassium | 354 mg | 8% |
| Calcium | 12 mg | 1% |
| Iron | 0.4 mg | 2% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 30 µg | 3% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | 4% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Cholesterol | 40 mg | 13% |
| Sodium | 43 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 15 g | 30% |
| Potassium | 280 mg | 6% |
| Calcium | 9.5 mg | 1% |
| Iron | 0.32 mg | 2% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 24 µg | 3% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 171953Original 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, sheepshead, rawDensity 76 vs 75Fish, tilefish, rawDensity 76 vs 75Fish, scup, rawDensity 76 vs 75Original analysis by NutriVerdict
In the kitchen and how to use it
Cisco is a small, silvery freshwater whitefish native to the Great Lakes and other cold northern lakes, closely related to lake herring, with delicate flesh and a mild, slightly oily flavor. It's traditionally smoked, which firms up the flesh and gives it a rich, savory character eaten on crackers or in spreads, though fresh cisco can also be pan-fried, baked, or grilled whole given its small size. Because the fillets are thin and delicate, quick cooking methods work best to avoid breaking the fish apart.
Fresh cisco is a regional catch, so it's most often found at fish markets near the Great Lakes or purchased already smoked; whole fish should smell clean and have bright, clear eyes, and it should be used within a day or two of purchase or frozen. A 79-gram fillet portion of raw cisco comes to about 98 calories with 19 grams of protein (38% DV) and just 1.91 grams of fat, making it a light, low-calorie way to work fish into a meal without added richness, and its low sodium (55 milligrams per 100 grams) leaves room to season it as needed.
Frequently asked questions about fish, cisco
How many calories are in cisco fish?
A typical fillet (79 grams) of raw cisco has about 98 calories, with 19 grams of protein.
Is cisco a good source of protein?
Yes, it provides 38% of the Daily Value for protein per 100 grams while staying low in fat.
How is cisco usually prepared?
It's most often smoked, though fresh cisco can also be pan-fried, baked, or grilled whole because of its small size.