Fish, spot, raw
FDC 173700fillet (64 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 70 · -5 vs Fish & seafood medianFish, spot, raw scores 70 of 100, a Good band result, though its rank of 39 of 60 in Fish & seafood is the lowest of the fish in this batch and sits below the category median. It still delivers 37% DV of protein, 11% DV of potassium, and 10% DV of magnesium.
Spot is a small, bony panfish typically pan-fried or grilled whole, with a fillet serving of about 64 g. At 123 calories and 4.9 g of fat per 100 g it sits in the middle of the fish range, and with a score under the category median, fish, swordfish, raw is one higher-scoring option in the same category for those wanting more fat-soluble nutrients like vitamin E.
See how this score is calculated, build a plate around fish, spot, 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 | 123 kcal | 6% |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1.5 g | 7% |
| Cholesterol | 60 mg | 20% |
| Sodium | 29 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 19 g | 37% |
| Potassium | 496 mg | 11% |
| Calcium | 14 mg | 1% |
| Iron | 0.32 mg | 2% |
| Magnesium | 42 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 30 µg | 3% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 79 kcal | 4% |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.93 g | 5% |
| Cholesterol | 38 mg | 13% |
| Sodium | 19 mg | 1% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 12 g | 24% |
| Potassium | 317 mg | 7% |
| Calcium | 9 mg | 1% |
| Iron | 0.2 mg | 1% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 19 µg | 2% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173700Original 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, swordfish, rawDensity 70 vs 70Fish, surimiDensity 70 vs 70Fish, carp, rawDensity 71 vs 70Original analysis by NutriVerdict
In the kitchen and how to use it
Spot is a small, bony saltwater fish common along the Atlantic coast, typically sold whole and pan-fried or deep-fried whole after scaling and gutting, since its size makes filleting less practical than simply cooking it bone-in. Its flesh is mild, slightly sweet, and flaky, similar to other small panfish, and it crisps up well when dredged in cornmeal and fried, a classic Southern preparation. It can also be grilled whole or baked with simple seasonings, with the skin helping to hold the delicate flesh together during cooking.
Fresh spot should have clear eyes, bright red gills, and a mild ocean smell, and it is best cooked within a day or two of purchase or kept frozen if not used quickly. A 64 g fillet serving has 123 calories and 18.5 grams of protein, reaching 37 percent of the daily value for protein, with sodium naturally low at 29 milligrams and a modest supply of potassium and magnesium. That combination makes it a lean, low-sodium fish option to build a simple pan-fried or grilled dinner around.
Frequently asked questions about fish, spot
How many calories are in raw spot fish?
A 64 g fillet serving has 123 calories and 18.5 grams of protein.
How is spot fish typically cooked?
It is commonly pan-fried or deep-fried whole, often dredged in cornmeal, though it can also be grilled or baked.
Is spot fish low in sodium?
Yes, a fillet serving has only 29 milligrams of sodium, making it a naturally low-sodium fish choice.