Fish, lingcod, raw
FDC 173671oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 81 · +6 vs Fish & seafood medianRaw lingcod scores 81 of 100, a Strong rating that ranks it 19th of 60 in the fish and seafood category. Protein is its defining feature at 35% DV, carried in a lean, mild-flavored fillet.
Lingcod is typically baked, pan-seared or worked into chowders, prized on the West Coast for its firm, flaky texture. A 3-ounce (85 g) serving has just 1.06 g of fat per 100 g, making it one of the leaner white fish options, though that low natural fat also means it dries out quickly if overcooked.
See how this score is calculated, build a plate around fish, lingcod, 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 | 85 kcal | 4% |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 52 mg | 17% |
| Sodium | 59 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 18 g | 35% |
| Potassium | 437 mg | 9% |
| Calcium | 14 mg | 1% |
| Iron | 0.32 mg | 2% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 15 µg | 2% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | 4% |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Cholesterol | 44 mg | 15% |
| Sodium | 50 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 15 g | 30% |
| Potassium | 371 mg | 8% |
| Calcium | 12 mg | 1% |
| Iron | 0.27 mg | 2% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 13 µg | 1% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173671Original 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, anchovy, european, rawDensity 82 vs 81Crustaceans, shrimp, cookedDensity 83 vs 81Crustaceans, shrimp, rawDensity 83 vs 81Original analysis by NutriVerdict
In the kitchen and how to use it
Lingcod is a firm, white-fleshed Pacific fish, mild in flavor and flaky when cooked, commonly pan-seared, baked, broiled or battered for fish and chips. Its firm texture holds up well to grilling on skewers or in a grill basket, and it takes on marinades and simple seasoning like lemon, butter and herbs easily, much like other lean white fish such as cod or halibut. The fillets are typically skinless and boneless when sold, making them straightforward to portion and cook quickly, and larger fillets can be cut into chunks for a seafood stew or chowder.
Fresh lingcod should be kept well iced in the refrigerator and cooked within a day or two, or frozen for longer storage. At just 85 calories per 3 oz raw serving, it's one of the lightest fish options here, offering 17.7 g of protein per 100 g, 35% DV, with almost no fat and 59 mg of sodium per 100 g, making it a lean choice to build a simple pan-seared or baked dinner around when a low-calorie protein is the goal. Paired with a squeeze of lemon and a side of steamed vegetables, it makes a quick weeknight dinner with minimal added fat, and its mild flavor also makes it a good candidate for tacos or a light chowder.
Frequently asked questions about fish, lingcod
How many calories are in lingcod?
Raw lingcod has 85 calories per 3 oz (85 g) serving, or 85 calories per 100 g.
Is lingcod a good source of protein?
Yes, raw lingcod provides 17.7 g of protein per 100 g, which is 35% of the daily value.
How is lingcod typically cooked?
It's commonly pan-seared, baked, broiled or battered for fish and chips, similar to other firm white fish like cod or halibut.