Fish, tilefish, raw
FDC 173705oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 76 · +1 vs Fish & seafood medianTilefish is a lesser-known whitefish that still lands solidly in its category: at 96 calories per 100 grams it earns a Nutrient Density Score of 76 of 100, a Strong band and rank 28 of 60 among Fish & seafood, just above the category median of 75. Protein carries the score, reaching 35% of the Daily Value in the excellent tier.
Tilefish has a firm, mild flesh similar to grouper or halibut and takes well to baking or pan-searing; a 3 ounce serving works out to about 85 grams raw. Sodium is unremarkable at 53 mg per 100 g, and this is one of the less common fish to find outside a well-stocked seafood counter.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | 5% |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.44 g | 2% |
| Cholesterol | 50 mg | 17% |
| Sodium | 53 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 18 g | 35% |
| Potassium | 433 mg | 9% |
| Calcium | 26 mg | 2% |
| Iron | 0.25 mg | 1% |
| Magnesium | 28 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 18 µg | 2% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | 4% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.37 g | 2% |
| Cholesterol | 43 mg | 14% |
| Sodium | 45 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 15 g | 30% |
| Potassium | 368 mg | 8% |
| Calcium | 22 mg | 2% |
| Iron | 0.21 mg | 1% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 15 µg | 2% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173705Original 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, scup, rawDensity 76 vs 76Fish, haddock, rawDensity 77 vs 76Fish, croaker, Atlantic, rawDensity 78 vs 76