Food · Finfish and Shellfish Products
Bluefish nutrition facts
A typical portion of bluefish (3 oz; 85 g, fish, cooked, dry heat) has 140 calories and 22g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 124 calories (fish, raw) to 159 (fish, cooked, dry heat).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Fish, bluefish, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 25.7g
- more than 87% of 8,218 USDA reference foods
- Calories per 100 g
- 159
- more than 45% of reference foods
- Sodium per 100 g
- 77mg
- more than 52% of reference foods
3 oz weighs 85 g in USDA's record for Fish, bluefish, cooked, dry heat (FDC 174229).
Where the calories come from: 0% carbohydrate, 32% fat and 68% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B125.3 µg in 3 oz (85 g), 220% of the Daily Value
- Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
- Niacin6.2 mg in 3 oz (85 g), 38% of the Daily Value
- Vitamin B60.4 mg in 3 oz (85 g), 23% of the Daily Value
- Phosphorus247 mg in 3 oz (85 g), 20% of the Daily Value
- Vitamin A117 µg RAE in 3 oz (85 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 174229), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of bluefish USDA describes
Fish, cooked, dry heat has the most calories per 100 g (159); the fewest: Fish, raw (124)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, bluefish, cooked, dry heat | 159 | 25.7 g | 5.4 g | 77 mg |
| Fish, bluefish, raw | 124 | 20 g | 4.2 g | 60 mg |
Every nutrient in this record (64)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 21.8 g | 25.7 g | 44% |
| Total lipid (fat) | 4.62 g | 5.44 g | 6% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.13 g | 1.33 g | |
| Energy | 135 kcal | 159 kcal | |
| Water | 53.2 g | 62.6 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 64.6 mg | 76.0 mg | 22% |
| Fatty acids, total saturated | 1.0 g | 1.17 g | 5% |
| Fatty acids, total monounsaturated | 1.95 g | 2.30 g | |
| Fatty acids, total polyunsaturated | 1.15 g | 1.36 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 7.65 mg | 9.00 mg | 1% |
| Iron, Fe | 0.53 mg | 0.62 mg | 3% |
| Magnesium, Mg | 35.7 mg | 42.0 mg | 9% |
| Phosphorus, P | 247 mg | 291 mg | 20% |
| Potassium, K | 405 mg | 477 mg | 9% |
| Sodium, Na | 65.5 mg | 77.0 mg | 3% |
| Zinc, Zn | 0.88 mg | 1.04 mg | 8% |
| Copper, Cu | 0.058 mg | 0.068 mg | 6% |
| Manganese, Mn | 0.023 mg | 0.027 mg | 1% |
| Selenium, Se | 39.8 µg | 46.8 µg | 72% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 117 µg | 138 µg | |
| Vitamin A, RAE | 117 µg | 138 µg | 13% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.057 mg | 0.067 mg | 5% |
| Riboflavin | 0.082 mg | 0.097 mg | 6% |
| Niacin | 6.16 mg | 7.25 mg | 38% |
| Pantothenic acid | 0.81 mg | 0.95 mg | |
| Vitamin B-6 | 0.39 mg | 0.46 mg | 23% |
| Folate, total | 1.70 µg | 2.00 µg | |
| Vitamin B-12 | 5.29 µg | 6.22 µg | 220% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 1.70 µg | 2.00 µg | |
| Folate, DFE | 1.70 µg | 2.00 µg | 0% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.24 g | 0.29 g | |
| Threonine | 0.96 g | 1.13 g | |
| Isoleucine | 1.01 g | 1.18 g | |
| Leucine | 1.77 g | 2.09 g | |
| Lysine | 2.01 g | 2.36 g | |
| Methionine | 0.65 g | 0.76 g | |
| Cystine | 0.23 g | 0.28 g | |
| Phenylalanine | 0.85 g | 1.00 g | |
| Tyrosine | 0.74 g | 0.87 g | |
| Valine | 1.13 g | 1.32 g | |
| Arginine | 1.31 g | 1.54 g | |
| Histidine | 0.64 g | 0.76 g | |
| Alanine | 1.32 g | 1.55 g | |
| Aspartic acid | 2.24 g | 2.63 g | |
| Glutamic acid | 3.26 g | 3.83 g | |
| Glycine | 1.05 g | 1.23 g | |
| Proline | 0.77 g | 0.91 g | |
| Serine | 0.89 g | 1.05 g |
Fatty acids (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.19 g | 0.23 g | |
| SFA 16:0 | 0.63 g | 0.74 g | |
| SFA 18:0 | 0.17 g | 0.20 g | |
| MUFA 18:1 | 0.74 g | 0.88 g | |
| PUFA 18:2 | 0.065 g | 0.077 g | |
| PUFA 22:6 n-3 (DHA) | 0.57 g | 0.67 g | |
| MUFA 16:1 | 0.30 g | 0.35 g | |
| PUFA 18:4 | 0.18 g | 0.21 g | |
| MUFA 20:1 | 0.37 g | 0.44 g | |
| PUFA 20:5 n-3 (EPA) | 0.27 g | 0.32 g | |
| MUFA 22:1 | 0.54 g | 0.63 g | |
| PUFA 22:5 n-3 (DPA) | 0.067 g | 0.079 g |
Source: USDA FoodData Central, FDC 174229: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in bluefish?
140 in 3 oz (85 g) of fish, cooked, dry heat; 124 to 159 per 100 g across USDA's descriptions.
How much protein is in bluefish?
22g in 3 oz; 25.7 g per 100 g.
How much sodium is in bluefish?
65mg in 3 oz; 77 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov