Fish, roughy, orange, raw
FDC 175133oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 84 · +9 vs Fish & seafood medianOrange roughy posts a Nutrient Density Score of 84 of 100, Strong band, ranking 14th of 60 in the Fish & seafood category, which carries a median score of 75. Protein is the notable figure at 33% DV per 100 grams, in a fillet that runs just 76 calories.
This deep-water fish has a mild, slightly sweet flavor and firm texture that holds up well to pan-searing or baking, typically sold in individual 85-gram fillets. Fat is minimal at 0.7 g per 100 g, so like other very lean whitefish it cooks fast and turns rubbery if left on the heat too long, so it pays to watch it closely rather than treating it like a heartier cut.
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 | 0.7 g | 1% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 60 mg | 20% |
| Sodium | 72 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 16 g | 33% |
| Potassium | 167 mg | 4% |
| Calcium | 9 mg | 1% |
| Iron | 1 mg | 6% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 21 µg | 2% |
| Vitamin E | 1.2 mg | 8% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | 3% |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 51 mg | 17% |
| Sodium | 61 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 14 g | 28% |
| Potassium | 142 mg | 3% |
| Calcium | 7.7 mg | 1% |
| Iron | 0.86 mg | 5% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 18 µg | 2% |
| Vitamin E | 1 mg | 7% |
Source: USDA FoodData Central · Public domain
FDC 175133Original 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.
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