Food · Finfish and Shellfish Products
Lingcod nutrition facts
A typical portion of lingcod (3 oz; 85 g, dry heat) has 90 calories and 19g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 79 calories (fish, meat, raw) to 424 (fish, liver).
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, lingcod, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 22.6g
- more than 81% of 8,218 USDA reference foods
- Calories per 100 g
- 109
- more than 30% of reference foods
- Sodium per 100 g
- 76mg
- more than 52% of reference foods
3 oz weighs 85 g in USDA's record for Fish, lingcod, cooked, dry heat (FDC 174235).
Where the calories come from: 0% carbohydrate, 12% fat and 88% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B123.5 µg in 3 oz (85 g), 147% of the Daily Value
- Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
- Phosphorus219 mg in 3 oz (85 g), 18% of the Daily Value
- Vitamin B60.3 mg in 3 oz (85 g), 17% of the Daily Value
- Niacin2.0 mg in 3 oz (85 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 174235), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of lingcod USDA describes
Liver (Alaska Native) has the most calories per 100 g (424); the fewest: Raw (Alaska Native) (79)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, lingcod, cooked, dry heat | 109 | 22.6 g | 1.4 g | 76 mg |
| Fish, lingcod, meat, raw (Alaska Native) | 79 | 17.9 g | 0.8 g | 59 mg |
| Fish, lingcod, raw | 85 | 17.7 g | 1.1 g | 59 mg |
| Fish, lingcod, liver (Alaska Native) | 424 | 5.6 g | 42 g | n/a |
Every nutrient in this record (63)
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 | 19.2 g | 22.6 g | 38% |
| Total lipid (fat) | 1.16 g | 1.36 g | 1% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.32 g | 1.55 g | |
| Energy | 92.7 kcal | 109 kcal | |
| Water | 64.3 g | 75.7 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 57.0 mg | 67.0 mg | 19% |
| Fatty acids, total saturated | 0.22 g | 0.26 g | 1% |
| Fatty acids, total monounsaturated | 0.38 g | 0.45 g | |
| Fatty acids, total polyunsaturated | 0.33 g | 0.38 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 15.3 mg | 18.0 mg | 1% |
| Iron, Fe | 0.35 mg | 0.41 mg | 2% |
| Magnesium, Mg | 28.1 mg | 33.0 mg | 7% |
| Phosphorus, P | 219 mg | 258 mg | 18% |
| Potassium, K | 476 mg | 560 mg | 10% |
| Sodium, Na | 64.6 mg | 76.0 mg | 3% |
| Zinc, Zn | 0.49 mg | 0.58 mg | 4% |
| Copper, Cu | 0.030 mg | 0.035 mg | 3% |
| Manganese, Mn | 0.022 mg | 0.026 mg | 1% |
| Selenium, Se | 39.8 µg | 46.8 µg | 72% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 14.4 µg | 17.0 µg | |
| Vitamin A, RAE | 14.4 µg | 17.0 µg | 2% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.030 mg | 0.035 mg | 2% |
| Riboflavin | 0.12 mg | 0.14 mg | 9% |
| Niacin | 1.97 mg | 2.31 mg | 12% |
| Pantothenic acid | 0.74 mg | 0.86 mg | |
| Vitamin B-6 | 0.29 mg | 0.35 mg | 17% |
| Folate, total | 8.50 µg | 10.0 µg | |
| Vitamin B-12 | 3.53 µg | 4.15 µg | 147% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 8.50 µg | 10.0 µg | |
| Folate, DFE | 8.50 µg | 10.0 µg | 2% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.22 g | 0.25 g | |
| Threonine | 0.84 g | 0.99 g | |
| Isoleucine | 0.89 g | 1.04 g | |
| Leucine | 1.56 g | 1.84 g | |
| Lysine | 1.77 g | 2.08 g | |
| Methionine | 0.57 g | 0.67 g | |
| Cystine | 0.21 g | 0.24 g | |
| Phenylalanine | 0.75 g | 0.88 g | |
| Tyrosine | 0.65 g | 0.76 g | |
| Valine | 0.99 g | 1.17 g | |
| Arginine | 1.15 g | 1.35 g | |
| Histidine | 0.57 g | 0.67 g | |
| Alanine | 1.16 g | 1.37 g | |
| Aspartic acid | 1.97 g | 2.32 g | |
| Glutamic acid | 2.87 g | 3.38 g | |
| Glycine | 0.92 g | 1.09 g | |
| Proline | 0.68 g | 0.80 g | |
| Serine | 0.79 g | 0.92 g |
Fatty acids (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.040 g | 0.047 g | |
| SFA 16:0 | 0.13 g | 0.15 g | |
| SFA 18:0 | 0.038 g | 0.045 g | |
| MUFA 18:1 | 0.21 g | 0.24 g | |
| PUFA 18:2 | 0.032 g | 0.038 g | |
| PUFA 20:4 | 0.054 g | 0.064 g | |
| PUFA 22:6 n-3 (DHA) | 0.11 g | 0.13 g | |
| MUFA 16:1 | 0.082 g | 0.097 g | |
| MUFA 20:1 | 0.079 g | 0.093 g | |
| PUFA 20:5 n-3 (EPA) | 0.11 g | 0.13 g | |
| PUFA 22:5 n-3 (DPA) | 0.015 g | 0.018 g |
Source: USDA FoodData Central, FDC 174235: 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 lingcod?
90 in 3 oz (85 g) of dry heat; 79 to 424 per 100 g across USDA's descriptions.
How much protein is in lingcod?
19g in 3 oz; 22.6 g per 100 g.
How much sodium is in lingcod?
65mg in 3 oz; 76 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