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.
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 75