Fish And Seafood • Deep Nutrition Analytics
Fish, sunfish, pumpkin seed, cooked, dry heat
As a recognized fish and seafood, Fish, sunfish, pumpkin seed, cooked, dry heat delivers 114 calories per 100g, with energy primarily anchored by protein (24.9g) to support daily activity. On the micronutrient spectrum, it provides a strong 96% DV of Vitamin B12 (2.31 µg) per 100g. A higher calorie density (1.1 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 24.9 g
- Carbohydrates
- 0 g
- Fat
- 0.9 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Fish, sunfish, pumpkin seed, cooked, dry heat supplies 24.9g of protein per 100g, accounting for approximately 87% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 477 kJ |
| Fiber, total dietary | 0 g |
| Protein | 24.9 g |
| Total lipid (fat) | 0.9 g |
| Carbohydrate, by difference | 0 g |
| Energy | 114 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.3 µg |
| Copper | 0.4 mg |
| Manganese | 0.9 mg |
| Selenium | 16.2 µg |
| Phosphorus | 231 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 17 µg |
| Vitamin A, IU | 58 IU |
| Vitamin C, total ascorbic acid | 1 mg |
| Vitamin B-12 | 2.3 µg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 38 mg |
| Phosphorus, P | 231 mg |
| Sodium, Na | 103 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 0.9 mg |
| Calcium, Ca | 103 mg |
| Potassium, K | 449 mg |
| Zinc, Zn | 2 mg |
| Selenium, Se | 16.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 17 µg |
| Retinol | 17 µg |
| Ash | 1.4 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 17 µg |
| Folate, food | 17 µg |
| Tryptophan | 0.3 g |
| Threonine | 1.1 g |
| Methionine | 0.7 g |
| Phenylalanine | 1 g |
| Tyrosine | 0.8 g |
| Alanine | 1.5 g |
| Glutamic acid | 3.7 g |
| Glycine | 1.2 g |
| Proline | 0.9 g |
| Cholesterol | 86 mg |
| Fatty acids, total saturated | 0.2 g |
| SFA 14:0 | 0 g |
| PUFA 22:6 n-3 (DHA) | 0.1 g |
| MUFA 16:1 | 0.1 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.9 mg |
| Water | 73.7 g |
| Isoleucine | 1.1 g |
| Leucine | 2 g |
| Lysine | 2.3 g |
| Cystine | 0.3 g |
| Valine | 1.3 g |
| Arginine | 1.5 g |
| Histidine | 0.7 g |
| Aspartic acid | 2.5 g |
| Serine | 1 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.3 g |
Serving calculator
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 2.3 µg of Vitamin B12 (96% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Lean Protein Powerhouse
Supplies 24.9g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Common serving sizes
- fillet37 g
- oz85 g
Compare Fish, sunfish, pumpkin seed, cooked, dry heat with Category Peers
Fish, sunfish, pumpkin seed, cooked, dry heat vs Fish, pike, northern, cooked, dry heat
Compared to Fish, pike, northern, cooked, dry heat, Fish, sunfish, pumpkin seed, cooked, dry heat has 1% more protein and 1% higher calories per 100g.
Fish, sunfish, pumpkin seed, cooked, dry heat vs Fish, burbot, cooked, dry heat
Compared to Fish, burbot, cooked, dry heat, Fish, sunfish, pumpkin seed, cooked, dry heat has 0% more protein and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Fish, sunfish, pumpkin seed, cooked, dry heat?
A standard 100-gram serving of Fish, sunfish, pumpkin seed, cooked, dry heat contains 114 calories (477 kJ), alongside 24.9g of protein, 0g of carbohydrates, and 0.9g of fat.
In common serving sizes:- 37g (fillet): ~42 kcal
- 85g (oz): ~97 kcal
Is Fish, sunfish, pumpkin seed, cooked, dry heat suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Fish, sunfish, pumpkin seed, cooked, dry heat is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Fish, sunfish, pumpkin seed, cooked, dry heat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Fish, sunfish, pumpkin seed, cooked, dry heat are:
- Vitamin B12: 2.31 µg (96% of your daily value)
- Copper: 0.385 mg (43% of your daily value)
- Manganese: 0.897 mg (39% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172003).