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Food · Finfish and Shellfish Products

Milkfish nutrition facts

A typical portion of milkfish (3 oz; 85 g, fish, cooked, dry heat) has 160 calories and 22g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 148 calories (fish, raw) to 190 (fish, cooked, dry heat).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories160
% Daily Value*
Total Fat 7g9%
Saturated Fat not declared
Trans Fat not declared
Cholesterol 55mg19%
Sodium 80mg3%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars not declared
Includes Added Sugars not declared
Protein 22g45%
Vitamin D not declared
Calcium 60mg4%
Iron 0.3mg2%
Potassium 320mg7%

* 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, milkfish, cooked, dry heat, scaled to the portion. Check the USDA record.

Protein per 100 g
26.3g
more than 89% of 8,218 USDA reference foods
Calories per 100 g
190
more than 52% of reference foods
Sodium per 100 g
92mg
more than 58% of reference foods

3 oz weighs 85 g in USDA's record for Fish, milkfish, cooked, dry heat (FDC 171995).

Where the calories come from: 0% carbohydrate, 42% fat and 58% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B122.8 µg in 3 oz (85 g), 116% of the Daily Value
  • Niacin7.0 mg in 3 oz (85 g), 44% of the Daily Value
  • Selenium14 µg in 3 oz (85 g), 25% of the Daily Value
  • Vitamin B60.4 mg in 3 oz (85 g), 24% of the Daily Value
  • Phosphorus177 mg in 3 oz (85 g), 14% of the Daily Value

Source: USDA FoodData Central (FDC 171995), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of milkfish USDA describes

Fish, cooked, dry heat has the most calories per 100 g (190); the fewest: Fish, raw (148)

Calories per 100 g by USDA description of milkfishFish, cooked, dry heat190Fish, raw148Calories per 100 g by USDA description of milkfishFish, cooked, dry heat190Fish, raw148Calories per 100 g by USDA description of milkfishFish, cooked, dry heat190Fish, raw148Calories per 100 g by USDA description of milkfishFish, cooked, dry heat190Fish, raw148Calories per 100 g by USDA description of milkfishFish, cooked, dry heat190Fish, raw148Calories per 100 g by USDA description of milkfishFish, cooked, dry heat190Fish, raw148Calories per 100 g by USDA description of milkfishFish, cooked, dry heat190Fish, raw148Calories per 100 g by USDA description of milkfishFish, cooked, dry heat190Fish, raw148Calories per 100 g by USDA description of milkfishFish, cooked, dry heat190Fish, raw148
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of milkfish, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, milkfish, cooked, dry heat19026.3 g8.6 g92 mg
Fish, milkfish, raw14820.5 g6.7 g72 mg

Every nutrient in this record (49)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (8)
NutrientPer portionPer 100 g% DV
Protein22.4 g26.3 g45%
Total lipid (fat)7.34 g8.63 g9%
Carbohydrate, by difference0 g0 g0%
Ash1.24 g1.46 g
Energy162 kcal190 kcal
Water53.2 g62.6 g
Fiber, total dietary0 g0 g0%
Cholesterol57.0 mg67.0 mg19%
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca55.3 mg65.0 mg4%
Iron, Fe0.35 mg0.41 mg2%
Magnesium, Mg32.3 mg38.0 mg8%
Phosphorus, P177 mg208 mg14%
Potassium, K318 mg374 mg7%
Sodium, Na78.2 mg92.0 mg3%
Zinc, Zn0.89 mg1.05 mg8%
Copper, Cu0.037 mg0.044 mg4%
Manganese, Mn0.022 mg0.026 mg1%
Selenium, Se13.8 µg16.2 µg25%
Vitamins (13)
NutrientPer portionPer 100 g% DV
Retinol28.1 µg33.0 µg
Vitamin A, RAE28.1 µg33.0 µg3%
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.014 mg0.016 mg1%
Riboflavin0.059 mg0.069 mg5%
Niacin7.02 mg8.26 mg44%
Pantothenic acid0.74 mg0.86 mg
Vitamin B-60.41 mg0.49 mg24%
Folate, total15.3 µg18.0 µg
Vitamin B-122.78 µg3.27 µg116%
Folic acid0 µg0 µg
Folate, food15.3 µg18.0 µg
Folate, DFE15.3 µg18.0 µg4%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.25 g0.29 g
Threonine0.98 g1.15 g
Isoleucine1.03 g1.21 g
Leucine1.82 g2.14 g
Lysine2.05 g2.42 g
Methionine0.66 g0.78 g
Cystine0.24 g0.28 g
Phenylalanine0.87 g1.03 g
Tyrosine0.76 g0.89 g
Valine1.15 g1.36 g
Arginine1.34 g1.57 g
Histidine0.66 g0.78 g
Alanine1.35 g1.59 g
Aspartic acid2.29 g2.69 g
Glutamic acid3.34 g3.93 g
Glycine1.07 g1.26 g
Proline0.79 g0.93 g
Serine0.91 g1.07 g

Source: USDA FoodData Central, FDC 171995: 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 milkfish?

160 in 3 oz (85 g) of fish, cooked, dry heat; 148 to 190 per 100 g across USDA's descriptions.

How much protein is in milkfish?

22g in 3 oz; 26.3 g per 100 g.

How much sodium is in milkfish?

80mg in 3 oz; 92 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