Food · Finfish and Shellfish Products
Pout nutrition facts
A typical portion of pout (3 oz; 85 g, fish, ocean, cooked, dry heat) has 90 calories and 18g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 79 calories (fish, ocean, raw) to 102 (fish, ocean, 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, pout, ocean, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 21.3g
- more than 77% of 8,218 USDA reference foods
- Calories per 100 g
- 102
- more than 29% of reference foods
- Sodium per 100 g
- 78mg
- more than 53% of reference foods
3 oz weighs 85 g in USDA's record for Fish, pout, ocean, cooked, dry heat (FDC 174238).
Where the calories come from: 0% carbohydrate, 11% fat and 89% 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
- Zinc1.1 mg in 3 oz (85 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 174238), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pout USDA describes
Fish, ocean, cooked, dry heat has the most calories per 100 g (102); the fewest: Fish, ocean, raw (79)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, pout, ocean, cooked, dry heat | 102 | 21.3 g | 1.2 g | 78 mg |
| Fish, pout, ocean, raw | 79 | 16.6 g | 0.9 g | 61 mg |
Every nutrient in this record (59)
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 | 18.1 g | 21.3 g | 36% |
| Total lipid (fat) | 0.99 g | 1.17 g | 1% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.23 g | 1.45 g | |
| Energy | 86.7 kcal | 102 kcal | |
| Water | 64.7 g | 76.1 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 57.0 mg | 67.0 mg | 19% |
| Fatty acids, total saturated | 0.35 g | 0.41 g | 2% |
| Fatty acids, total monounsaturated | 0.36 g | 0.42 g | |
| Fatty acids, total polyunsaturated | 0.035 g | 0.041 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 11.1 mg | 13.0 mg | 1% |
| Iron, Fe | 0.31 mg | 0.36 mg | 2% |
| Magnesium, Mg | 14.4 mg | 17.0 mg | 3% |
| Phosphorus, P | 218 mg | 256 mg | 17% |
| Potassium, K | 436 mg | 513 mg | 9% |
| Sodium, Na | 66.3 mg | 78.0 mg | 3% |
| Zinc, Zn | 1.12 mg | 1.32 mg | 10% |
| Copper, Cu | 0.035 mg | 0.041 mg | 4% |
| Manganese, Mn | 0.016 mg | 0.019 mg | 1% |
| Selenium, Se | 39.8 µg | 46.8 µg | 72% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 11.9 µg | 14.0 µg | |
| Vitamin A, RAE | 11.9 µg | 14.0 µg | 1% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.078 mg | 0.092 mg | 7% |
| Riboflavin | 0.062 mg | 0.073 mg | 5% |
| Niacin | 2.17 mg | 2.56 mg | 14% |
| Pantothenic acid | 0.15 mg | 0.17 mg | |
| Vitamin B-6 | 0.24 mg | 0.28 mg | 14% |
| Folate, total | 6.80 µg | 8.00 µg | |
| Vitamin B-12 | 0.88 µg | 1.04 µg | 37% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 6.80 µg | 8.00 µg | |
| Folate, DFE | 6.80 µg | 8.00 µg | 2% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.20 g | 0.24 g | |
| Threonine | 0.79 g | 0.94 g | |
| Isoleucine | 0.84 g | 0.98 g | |
| Leucine | 1.47 g | 1.73 g | |
| Lysine | 1.67 g | 1.96 g | |
| Methionine | 0.54 g | 0.63 g | |
| Cystine | 0.19 g | 0.23 g | |
| Phenylalanine | 0.71 g | 0.83 g | |
| Tyrosine | 0.61 g | 0.72 g | |
| Valine | 0.93 g | 1.10 g | |
| Arginine | 1.09 g | 1.28 g | |
| Histidine | 0.53 g | 0.63 g | |
| Alanine | 1.10 g | 1.29 g | |
| Aspartic acid | 1.86 g | 2.19 g | |
| Glutamic acid | 2.71 g | 3.19 g | |
| Glycine | 0.87 g | 1.02 g | |
| Proline | 0.64 g | 0.75 g | |
| Serine | 0.74 g | 0.87 g |
Fatty acids (7)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 8:0 | 0.062 g | 0.073 g | |
| SFA 14:0 | 0.034 g | 0.040 g | |
| SFA 16:0 | 0.19 g | 0.23 g | |
| SFA 18:0 | 0.061 g | 0.072 g | |
| MUFA 18:1 | 0.27 g | 0.32 g | |
| PUFA 18:2 | 0.035 g | 0.041 g | |
| MUFA 16:1 | 0.089 g | 0.10 g |
Source: USDA FoodData Central, FDC 174238: 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 pout?
90 in 3 oz (85 g) of fish, ocean, cooked, dry heat; 79 to 102 per 100 g across USDA's descriptions.
How much protein is in pout?
18g in 3 oz; 21.3 g per 100 g.
How much sodium is in pout?
65mg in 3 oz; 78 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