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.
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 70