Fish, scup, raw
FDC 175141oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 76 · +1 vs Fish & seafood medianScup is a modest, often overlooked panfish that performs well on a per-calorie basis: at 105 calories per 100 grams it scores 76 of 100, a Strong result ranking 27 of 60 in Fish & seafood, just above the category median of 75. Protein is the defining nutrient, reaching 38% of the Daily Value in the excellent tier.
Scup is usually pan-fried or grilled whole given its small size and mild flavor, and a 3 ounce serving works out to about 85 grams raw. There is nothing to flag here: sodium is low at 42 mg per 100 g and it carries no sugar, making it a clean, straightforward catch for anyone who can find it fresh at a fish counter.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | 5% |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.64 g | 3% |
| Cholesterol | 52 mg | 17% |
| Sodium | 42 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 38% |
| Potassium | 287 mg | 6% |
| Calcium | 40 mg | 3% |
| Iron | 0.53 mg | 3% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 27 µg | 3% |
| Vitamin E | 0.5 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 89 kcal | 4% |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.54 g | 3% |
| Cholesterol | 44 mg | 15% |
| Sodium | 36 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 16 g | 32% |
| Potassium | 244 mg | 5% |
| Calcium | 34 mg | 3% |
| Iron | 0.45 mg | 3% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 23 µg | 3% |
| Vitamin E | 0.43 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 175141Original 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, haddock, rawDensity 77 vs 76Fish, croaker, Atlantic, rawDensity 78 vs 76Fish, mullet, striped, rawDensity 78 vs 76