Fish, ling, raw
FDC 173670oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 85 · +10 vs Fish & seafood medianRaw ling scores 85 of 100, Strong, and ranks 8 of 60 in the fish and seafood category, close to the group's median of 75. Protein is the standout, reaching 38 percent of the Daily Value per 100 grams, with magnesium adding a further 15 percent.
Ling is a mild white fish usually pan-seared, baked, or used in fish stews and chowders in place of cod or haddock. It is very lean, with 19 grams of protein and just 0.64 grams of fat per 100 grams, sodium sits low at 135 milligrams per 100 grams, and a typical serving runs about 85 grams, close to a 3-ounce fillet.
See how this score is calculated, build a plate around fish, ling, 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 | 87 kcal | 4% |
| Total fat | 0.64 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 40 mg | 13% |
| Sodium | 135 mg | 6% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 19 g | 38% |
| Potassium | 379 mg | 8% |
| Calcium | 34 mg | 3% |
| Iron | 0.65 mg | 4% |
| Magnesium | 63 mg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 30 µg | 3% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | 4% |
| Total fat | 0.54 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Cholesterol | 34 mg | 11% |
| Sodium | 115 mg | 5% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 16 g | 32% |
| Potassium | 322 mg | 7% |
| Calcium | 29 mg | 2% |
| Iron | 0.55 mg | 3% |
| Magnesium | 54 mg | 13% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 26 µg | 3% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173670Original 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.
Mollusks, mussel, blue, rawDensity 86 vs 85Turtle, green, rawDensity 86 vs 85Frog legs, rawDensity 87 vs 85Original analysis by NutriVerdict
In the kitchen and how to use it
Ling is a mild, firm white fish from the same family as cod and haddock, with flesh that flakes cleanly into large pieces once cooked. It is used much the same way as cod: baked with a simple crust, poached in stock or wine, pan-fried in butter, or flaked into a chowder or fish pie. Its clean flavor pairs naturally with lemon, butter, parsley, and a splash of white wine, and it holds together well enough to grill or bake as a whole fillet without falling apart. Because the flesh is fairly dense, it also stands up well to being cut into chunks for a fish stew or curry.
Choose fillets that look firm and moist with no strong odor, and keep raw fish refrigerated on ice, cooking it within a day or two or freezing it promptly. Raw ling is lean and light at 87 calories per 100 grams, with about 19 grams of protein per 100 grams, close to 38% of the Daily Value, and only 135 milligrams of sodium before any seasoning is added. That combination makes it an easy lean protein to build a simple baked or pan-fried dinner around, especially alongside vegetables or a grain, without adding much fat to the plate.
Frequently asked questions about fish, ling
How many calories are in raw ling fish?
87 calories per 100 grams.
Is ling a good source of protein?
Yes, raw ling provides about 19 grams of protein per 100 grams, around 38% of the Daily Value.
How do you cook ling?
Like cod or haddock, it can be baked, poached, or pan-fried, and pairs well with lemon, butter, and herbs.