Fish, cusk, raw
FDC 171958fillet (122 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 84 · +9 vs Fish & seafood medianRaw cusk fillet earns a Nutrient Density Score of 84 of 100, Strong band, ranking 11th of 60 fish and seafood entries, a field with a notably high category median of 75. Its single standout is protein, at 38% DV per 100 grams, delivered at just 87 calories.
Cusk is a lean, mild whitefish typically baked, poached, or pan-seared much like cod or haddock, and a 122-gram fillet is a reasonable single serving. With virtually no carbohydrate and only 31 mg sodium per 100 g, the main practical note is that its very low fat content, 0.69 g per 100 g, means it can dry out quickly if overcooked.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | 4% |
| Total fat | 0.69 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Cholesterol | 41 mg | 14% |
| Sodium | 31 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 19 g | 38% |
| Potassium | 392 mg | 8% |
| Calcium | 10 mg | 1% |
| Iron | 0.83 mg | 5% |
| Magnesium | 31 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 18 µg | 2% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | 5% |
| Total fat | 0.84 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Cholesterol | 50 mg | 17% |
| Sodium | 38 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 23 g | 46% |
| Potassium | 478 mg | 10% |
| Calcium | 12 mg | 1% |
| Iron | 1 mg | 6% |
| Magnesium | 38 mg | 9% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 22 µg | 2% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 171958Original 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, pollock, Atlantic, rawDensity 85 vs 84Fish, pike, northern, rawDensity 85 vs 84Fish, ling, rawDensity 85 vs 84