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Monkfish nutrition facts

A typical portion of monkfish (3 oz; 85 g, fish, cooked, dry heat) has 80 calories and 16g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 76 calories (fish, raw) to 97 (fish, cooked, dry heat).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories80
% Daily Value*
Total Fat 1.5g2%
Saturated Fat not declared
Trans Fat not declared
Cholesterol 25mg9%
Sodium 20mg1%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars not declared
Includes Added Sugars not declared
Protein 16g32%
Vitamin D not declared
Calcium 10mg1%
Iron 0.3mg2%
Potassium 440mg9%

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

Protein per 100 g
18.6g
more than 69% of 8,218 USDA reference foods
Calories per 100 g
97
more than 27% of reference foods
Sodium per 100 g
23mg
more than 24% of reference foods

3 oz weighs 85 g in USDA's record for Fish, monkfish, cooked, dry heat (FDC 171996).

Where the calories come from: 0% carbohydrate, 19% fat and 81% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
  • Vitamin B120.9 µg in 3 oz (85 g), 37% of the Daily Value
  • Phosphorus218 mg in 3 oz (85 g), 17% of the Daily Value
  • Vitamin B60.2 mg in 3 oz (85 g), 14% of the Daily Value
  • Niacin2.2 mg in 3 oz (85 g), 14% of the Daily Value

Source: USDA FoodData Central (FDC 171996), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of monkfish USDA describes

Fish, cooked, dry heat has the most calories per 100 g (97); the fewest: Fish, raw (76)

Calories per 100 g by USDA description of monkfishFish, cooked, dry heat97Fish, raw76Calories per 100 g by USDA description of monkfishFish, cooked, dry heat97Fish, raw76Calories per 100 g by USDA description of monkfishFish, cooked, dry heat97Fish, raw76Calories per 100 g by USDA description of monkfishFish, cooked, dry heat97Fish, raw76Calories per 100 g by USDA description of monkfishFish, cooked, dry heat97Fish, raw76Calories per 100 g by USDA description of monkfishFish, cooked, dry heat97Fish, raw76Calories per 100 g by USDA description of monkfishFish, cooked, dry heat97Fish, raw76Calories per 100 g by USDA description of monkfishFish, cooked, dry heat97Fish, raw76Calories per 100 g by USDA description of monkfishFish, cooked, dry heat97Fish, raw76
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of monkfish, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, monkfish, cooked, dry heat9718.6 g2 g23 mg
Fish, monkfish, raw7614.5 g1.5 g18 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
Protein15.8 g18.6 g32%
Total lipid (fat)1.66 g1.95 g2%
Carbohydrate, by difference0 g0 g0%
Ash1.32 g1.55 g
Energy82.5 kcal97.0 kcal
Water66.7 g78.5 g
Fiber, total dietary0 g0 g0%
Cholesterol27.2 mg32.0 mg9%
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca8.50 mg10.0 mg1%
Iron, Fe0.35 mg0.41 mg2%
Magnesium, Mg22.9 mg27.0 mg5%
Phosphorus, P218 mg256 mg17%
Potassium, K436 mg513 mg9%
Sodium, Na19.6 mg23.0 mg1%
Zinc, Zn0.45 mg0.53 mg4%
Copper, Cu0.031 mg0.036 mg3%
Manganese, Mn0.026 mg0.031 mg1%
Selenium, Se39.8 µg46.8 µg72%
Vitamins (13)
NutrientPer portionPer 100 g% DV
Retinol11.9 µg14.0 µg
Vitamin A, RAE11.9 µg14.0 µg1%
Vitamin C, total ascorbic acid0.85 mg1.00 mg1%
Thiamin0.025 mg0.029 mg2%
Riboflavin0.062 mg0.073 mg5%
Niacin2.17 mg2.56 mg14%
Pantothenic acid0.15 mg0.17 mg
Vitamin B-60.24 mg0.28 mg14%
Folate, total6.80 µg8.00 µg
Vitamin B-120.88 µg1.04 µg37%
Folic acid0 µg0 µg
Folate, food6.80 µg8.00 µg
Folate, DFE6.80 µg8.00 µg2%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.18 g0.21 g
Threonine0.69 g0.81 g
Isoleucine0.73 g0.85 g
Leucine1.28 g1.51 g
Lysine1.45 g1.71 g
Methionine0.47 g0.55 g
Cystine0.17 g0.20 g
Phenylalanine0.62 g0.72 g
Tyrosine0.53 g0.63 g
Valine0.81 g0.96 g
Arginine0.94 g1.11 g
Histidine0.46 g0.55 g
Alanine0.95 g1.12 g
Aspartic acid1.62 g1.90 g
Glutamic acid2.36 g2.77 g
Glycine0.76 g0.89 g
Proline0.56 g0.66 g
Serine0.64 g0.76 g

Source: USDA FoodData Central, FDC 171996: 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 monkfish?

80 in 3 oz (85 g) of fish, cooked, dry heat; 76 to 97 per 100 g across USDA's descriptions.

How much protein is in monkfish?

16g in 3 oz; 18.6 g per 100 g.

How much sodium is in monkfish?

20mg in 3 oz; 23 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