USDA Standard Reference · Finfish and Shellfish Products
Fish, sunfish, pumpkin seed, raw
According to USDA FoodData Central (FDC ID 175151, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 89
- Calorieslow density
- 19.4g
- Proteinhigh · 39% DV
- 0.7g
- Fatlow · 1% DV
Fish, sunfish, pumpkin seed, raw contains 89 calories per 100g according to USDA FoodData Central. It has 19.4g of protein, 0.7g of fat, and 0g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 70% of USDA whole foods
The verdict
Fish, sunfish, pumpkin seed, raw is protein-dense for its calories, with 19.4g of protein per 100g.
- 19.4g
- protein per 100g
- Top 30%
- protein vs USDA whole foods
- 89
- calories per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Fish, sunfish, pumpkin seed, raw contains 89 calories per 100g, according to the USDA FoodData Central database. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Fish, sunfish, pumpkin seed, raw is catalogued there as FDC ID 175151, a usda standard reference entry, in the "Finfish and Shellfish Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Fish, sunfish, pumpkin seed, raw reads as high protein, low fat, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Finfish and Shellfish Products group for context.
Allergen indicators
Our text scan flagged these FDA Big 9 major-allergen indicators in this product's name and brand description:
- Fish
Always verify with the physical package label. Our detection is a keyword scan over USDA-published product names and brand text, it is conservative-positive (flags likely allergens) but cannot guarantee completeness or accuracy. Manufacturers may reformulate without notice; consumers with anaphylaxis-risk allergies must rely on the FDA-mandated ingredient and allergen statement printed on the package itself.
Where the calories mostly come from
Values per 100g
Macro Breakdown
89 kcal = 4% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Fish, sunfish, pumpkin seed, raw compares to Finfish and Shellfish Products
Per 100 g, against the average across all finfish and shellfish products foods in USDA FoodData Central.
46% Higher in protein than 46% of finfish and shellfish products on record.
Category averages computed live across the USDA Finfish and Shellfish Products group. Compare against a specific food →
Where Fish, sunfish, pumpkin seed, raw ranks on protein
Its 19.4g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Fish, sunfish, pumpkin seed, raw vs every USDA reference food
USDA reference (whole) foods with a protein value
19 Top 30% higher than 70% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Fish, sunfish, pumpkin seed, raw sits among Finfish and Shellfish Products
Plotted by protein and calorie percentile among the 267 Finfish and Shellfish Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Fish, sunfish, pumpkin seed, raw: 44th protein percentile, 18th calorie percentile among Finfish and Shellfish Products foods
Read the chart as text
- Mollusks, scallop, (bay and sea), cooked, steamed: Protein percentile 55, Calorie percentile 40
- Fish, cisco, raw: Protein percentile 39, Calorie percentile 29
- Fish, haddock, raw: Protein percentile 16, Calorie percentile 5
- Mollusks, clam, mixed species, cooked, moist heat: Protein percentile 88, Calorie percentile 67
- Fish, tuna, light, canned in water, without salt, drained solids: Protein percentile 88, Calorie percentile 44
- Fish, pike, walleye, cooked, dry heat: Protein percentile 82, Calorie percentile 47
- Crustaceans, crab, queen, cooked, moist heat: Protein percentile 76, Calorie percentile 43
- Fish, monkfish, raw: Protein percentile 10, Calorie percentile 6
- Fish, salmon, chinook, smoked: Protein percentile 30, Calorie percentile 45
- Fish, snapper, mixed species, raw: Protein percentile 55, Calorie percentile 31
- Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program): Protein percentile 45, Calorie percentile 14
- Mollusks, conch, baked or broiled: Protein percentile 91, Calorie percentile 55
- Fish, catfish, channel, wild, raw: Protein percentile 17, Calorie percentile 25
- Fish, flatfish (flounder and sole species), cooked, dry heat: Protein percentile 12, Calorie percentile 14
- Crustaceans, lobster, northern, raw: Protein percentile 19, Calorie percentile 7
- Mollusks, oyster, Pacific, raw: Protein percentile 4, Calorie percentile 9
- Fish, burbot, cooked, dry heat: Protein percentile 85, Calorie percentile 43
- Fish, scup, cooked, dry heat: Protein percentile 79, Calorie percentile 59
- Fish, herring, Atlantic, raw: Protein percentile 28, Calorie percentile 72
- Fish, pike, northern, cooked, dry heat: Protein percentile 85, Calorie percentile 42
- Fish, salmon, pink, raw: Protein percentile 54, Calorie percentile 53
- Fish, sturgeon, mixed species, smoked: Protein percentile 99, Calorie percentile 79
- Fish, whiting, mixed species, cooked, dry heat: Protein percentile 73, Calorie percentile 44
- Mollusks, oyster, eastern, farmed, raw: Protein percentile 0, Calorie percentile 2
- Fish, sunfish, pumpkin seed, raw: Protein percentile 44, Calorie percentile 18
Read the chart
Fish, sunfish, pumpkin seed, raw ranks at the 44th percentile for protein and the 18th percentile for calories among Finfish and Shellfish Products foods (n=267).
- Mollusks, scallop, (bay and sea), cooked, steamed: 55th protein percentile, 40th calorie percentile
- Fish, cisco, raw: 39th protein percentile, 29th calorie percentile
- Fish, haddock, raw: 16th protein percentile, 5th calorie percentile
- Mollusks, clam, mixed species, cooked, moist heat: 88th protein percentile, 67th calorie percentile
- Fish, tuna, light, canned in water, without salt, drained solids: 88th protein percentile, 44th calorie percentile
- Fish, pike, walleye, cooked, dry heat: 82nd protein percentile, 47th calorie percentile
- Crustaceans, crab, queen, cooked, moist heat: 76th protein percentile, 43rd calorie percentile
- Fish, monkfish, raw: 10th protein percentile, 6th calorie percentile
- Fish, salmon, chinook, smoked: 30th protein percentile, 45th calorie percentile
- Fish, snapper, mixed species, raw: 55th protein percentile, 31st calorie percentile
- Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program): 45th protein percentile, 14th calorie percentile
- Mollusks, conch, baked or broiled: 91st protein percentile, 55th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 0.00 G | 0% |
| Energy | 89 KCAL | |
| Fiber, total dietary | 0.00 G | 0% |
| Protein | 19.4 G | 39% |
| Total lipid (fat) | 0.70 G | 1% |
| Ash | 1.1 G | |
| Energy | 372.0 kJ | |
| Water | 79.5 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Folate, DFE | 15.0 UG | |
| Folate, food | 15.0 UG | |
| Folate, total | 15.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 1 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 2.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 1 MG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 80 MG | 6% |
| Iron, Fe | 1 MG | 7% |
| Potassium, K | 350 MG | 7% |
| Sodium, Na | 80 MG | 3% |
| Copper, Cu | 0 MG | |
| Magnesium, Mg | 30 MG | |
| Manganese, Mn | 1 MG | |
| Phosphorus, P | 180 MG | |
| Retinol | 15.0 UG | |
| Selenium, Se | 12.6 UG | |
| Vitamin A, IU | 50 IU | |
| Vitamin A, RAE | 15.0 UG | |
| Zinc, Zn | 2 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 67 MG | 22% |
| Fatty acids, total saturated | 0.14 G | 1% |
| Fatty acids, total monounsaturated | 0.12 G | |
| Fatty acids, total polyunsaturated | 0.25 G | |
| MUFA 16:1 | 0.04 G | |
| MUFA 18:1 | 0.07 G | |
| MUFA 20:1 | 0.01 G | |
| PUFA 18:2 | 0.01 G | |
| PUFA 18:3 | 0.01 G | |
| PUFA 20:4 | 0.08 G | |
| PUFA 20:5 n-3 (EPA) | 0.04 G | |
| PUFA 22:5 n-3 (DPA) | 0.03 G | |
| PUFA 22:6 n-3 (DHA) | 0.07 G | |
| SFA 14:0 | 0.01 G | |
| SFA 16:0 | 0.10 G | |
| SFA 18:0 | 0.03 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 1.2 G | |
| Arginine | 1.2 G | |
| Aspartic acid | 2.0 G | |
| Cystine | 0.21 G | |
| Glutamic acid | 2.9 G | |
| Glycine | 0.93 G | |
| Histidine | 0.57 G | |
| Isoleucine | 0.89 G | |
| Leucine | 1.6 G | |
| Lysine | 1.8 G | |
| Methionine | 0.57 G | |
| Phenylalanine | 0.76 G | |
| Proline | 0.69 G | |
| Serine | 0.79 G | |
| Threonine | 0.85 G | |
| Tryptophan | 0.22 G | |
| Tyrosine | 0.66 G | |
| Valine | 1.00 G |
Key takeaways
- Fish, sunfish, pumpkin seed, raw delivers 19.4g of protein per 100g, more than 70% of USDA whole foods. See the protein ranking
- It carries 89 calories per 100g - below the finfish and shellfish products average of 134. Compare finfish and shellfish products
- Based on its per-100g profile, it fits high protein, low fat, low sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Crustaceans, lobster, northern, cooked, moist heat
Turtle, green, raw
Crustaceans, crab, queen, raw
Fish, burbot, raw
Fish, haddock, cooked, dry heat
Fish, pike, northern, raw
→ Compare Fish, sunfish, pumpkin seed, raw side-by-side with Crustaceans and Turtle
Similar Protein Content
Other foods in Finfish and Shellfish Products closest to 19.4g protein per 100g, useful for protein-matched substitutions.
Fish, perch, mixed species, raw
Fish, grouper, mixed species, raw
Fish, pollock, Alaska, cooked
Fish, pollock, Atlantic, raw
Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)
Crustaceans, crab, alaska king, cooked, moist heat
Frequently Asked Questions
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More in This Category
Other foods in Finfish and Shellfish Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 175151) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.