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.
See how this score is calculated, build a plate around fish, tilefish, 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 | 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 76Original analysis by NutriVerdict
In the kitchen and how to use it
Tilefish has firm, moist flesh with a mild, slightly sweet flavor often compared to lobster or crab in texture, which makes it a popular substitute in dishes calling for a firmer whitefish. It holds together well on the grill or under the broiler, and its firm texture also suits pan-searing, baking in parchment with vegetables, or cubing for fish stews and chowders. Because the flesh doesn't flake apart as easily as more delicate fish, it can also be cut into steaks rather than thin fillets.
Buy tilefish fresh and keep it well chilled, cooking it within a day or two of purchase. A raw 85g serving provides 17.5g of protein for 96 calories with 53mg of sodium and 2.31g of fat, making it a lean option to build a dinner around when the goal is a low-calorie protein. Its firm texture holds up well to make-ahead preparations like baking with a topping or braising in a light broth.
Frequently asked questions about fish, tilefish
How many calories are in tilefish?
A raw 85 gram serving of tilefish has approximately 96 calories and 17.5g of protein.
What does tilefish taste like?
Tilefish has firm, moist flesh with a mild, slightly sweet flavor and a texture often compared to lobster or crab.
How do you cook tilefish?
Its firm flesh holds up well to grilling, broiling, baking in parchment, or cutting into steaks rather than thin fillets.