Fish, monkfish, raw
FDC 173676oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 79 · +4 vs Fish & seafood medianMonkfish, raw, scores 79 of 100, a Strong band, and ranks 22 of 60 in the fish and seafood category, tied with the tuna above it. Its defining feature is protein, an excellent 29% DV, though that percentage reads lower than the meatier game cuts in this batch simply because monkfish is a much lighter fish.
Monkfish has a firm, dense texture often compared to lobster, and it holds up well to grilling, roasting, or pan-searing as whole medallions. An 85 g serving supplies 14.5 g of protein per 100 g at only 76 calories, with sodium kept low at 18 mg, making it one of the lowest sodium options in this batch.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | 4% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.34 g | 2% |
| Cholesterol | 25 mg | 8% |
| Sodium | 18 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 15 g | 29% |
| Potassium | 400 mg | 9% |
| Calcium | 8 mg | 1% |
| Iron | 0.32 mg | 2% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 12 µg | 1% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | 3% |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Cholesterol | 21 mg | 7% |
| Sodium | 15 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 12 g | 25% |
| Potassium | 340 mg | 7% |
| Calcium | 6.8 mg | 1% |
| Iron | 0.27 mg | 2% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 0.85 mg | 1% |
| Vitamin A | 10 µg | 1% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173676Original 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, tuna, light, canned in water, drained solidsDensity 79 vs 79Fish, smelt, rainbow, rawDensity 80 vs 79Fish, lingcod, rawDensity 81 vs 79