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.
See how this score is calculated, build a plate around fish, roughy, 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 | 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.
Fish, cod, Atlantic, rawDensity 84 vs 84Fish, mahimahi, rawDensity 84 vs 84Fish, cusk, rawDensity 84 vs 84Original analysis by NutriVerdict
In the kitchen and how to use it
Orange roughy has firm, white flesh with a very mild, almost neutral flavor, which makes it a blank canvas for whatever sauce or seasoning it is paired with. Its dense texture holds together well for pan-searing, baking, or broiling, and it is often served simply with butter, lemon, and herbs, or coated in a light crust before frying. Because the flavor is so mild, it also works well in dishes with a pronounced sauce, like a beurre blanc or a garlicky white wine reduction, without the fish flavor competing. Its thick fillets also hold up well to steaming or poaching in a flavorful broth.
Orange roughy fillets should be kept well chilled and cooked within a day or two, or frozen, and thawed fillets should be patted dry before cooking to help them brown properly. An 85-gram serving has 76 calories and 16.4 grams of protein per 100 grams, making it one of the leaner whitefish options for a light dinner, with 72 milligrams of sodium per 100 grams leaving room for a flavorful sauce or seasoning blend. Its low fat content, 0.7 grams per 100 grams, means a light coating of oil or butter during cooking helps keep the fillet from turning dry.
Frequently asked questions about fish, roughy
What does orange roughy taste like?
Orange roughy has a very mild, almost neutral flavor and firm, dense flesh, making it easy to pair with a range of sauces and seasonings.
How many calories are in orange roughy?
An 85-gram serving of raw orange roughy has 76 calories, with 16.4 grams of protein per 100 grams.
How should orange roughy be cooked?
Its firm texture holds up well to pan-searing, baking, or broiling, often finished simply with butter, lemon, and herbs.