Food · Finfish and Shellfish Products
Rockfish nutrition facts
A typical portion of rockfish (3 oz; 85 g, fish, Pacific, mixed species, cooked, dry heat) has 90 calories and 19g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 90 calories (fish, Pacific, mixed species, raw) to 109 (fish, Pacific, mixed species, 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, rockfish, Pacific, mixed species, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 22.2g
- more than 80% of 8,218 USDA reference foods
- Calories per 100 g
- 109
- more than 30% of reference foods
- Sodium per 100 g
- 89mg
- more than 57% of reference foods
3 oz weighs 85 g in USDA's record for Fish, rockfish, Pacific, mixed species, cooked, dry heat (FDC 175131).
Where the calories come from: 0% carbohydrate, 14% fat and 86% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium65 µg in 3 oz (85 g), 118% of the Daily Value
- Vitamin B121.4 µg in 3 oz (85 g), 56% of the Daily Value
- Phosphorus211 mg in 3 oz (85 g), 17% of the Daily Value
- Niacin2.5 mg in 3 oz (85 g), 15% of the Daily Value
- Riboflavin0.2 mg in 3 oz (85 g), 15% of the Daily Value
- Choline67 mg in 3 oz (85 g), 12% of the Daily Value
- Vitamin B60.2 mg in 3 oz (85 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 175131), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of rockfish USDA describes
Fish, Pacific, mixed species… has the most calories per 100 g (109); the fewest: Fish, Pacific, mixed species, raw (90)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, rockfish, Pacific, mixed species, cooked, dry heat | 109 | 22.2 g | 1.6 g | 89 mg |
| Fish, rockfish, Pacific, mixed species, raw | 90 | 18.4 g | 1.3 g | 74 mg |
Every nutrient in this record (114)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 18.9 g | 22.2 g | 38% |
| Total lipid (fat) | 1.38 g | 1.62 g | 2% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.35 g | 1.59 g | |
| Energy | 92.7 kcal | 109 kcal | |
| Starch | 0 g | 0 g | |
| Fructose | 0 g | 0 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 63.5 g | 74.7 g | |
| Total Sugars | 0 g | 0 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 51.9 mg | 61.0 mg | 17% |
| Fatty acids, total trans | 0.021 g | 0.025 g | |
| Fatty acids, total saturated | 0.36 g | 0.42 g | 2% |
| Fatty acids, total monounsaturated | 0.40 g | 0.47 g | |
| Fatty acids, total polyunsaturated | 0.41 g | 0.48 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 14.4 mg | 17.0 mg | 1% |
| Iron, Fe | 0.31 mg | 0.36 mg | 2% |
| Magnesium, Mg | 28.1 mg | 33.0 mg | 7% |
| Phosphorus, P | 211 mg | 248 mg | 17% |
| Potassium, K | 397 mg | 467 mg | 8% |
| Sodium, Na | 75.7 mg | 89.0 mg | 3% |
| Zinc, Zn | 0.37 mg | 0.43 mg | 3% |
| Copper, Cu | 0.035 mg | 0.041 mg | 4% |
| Manganese, Mn | 0.011 mg | 0.013 mg | 0% |
| Selenium, Se | 64.8 µg | 76.2 µg | 118% |
Vitamins (34)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 4.25 µg | 5.00 µg | |
| Vitamin A, RAE | 4.25 µg | 5.00 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.37 mg | 0.44 mg | 2% |
| Vitamin D3 (cholecalciferol) | 3.91 µg | 4.60 µg | |
| Vitamin D (D2 + D3) | 3.91 µg | 4.60 µg | 20% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0 mg | 0 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.023 mg | 0.027 mg | 2% |
| Riboflavin | 0.19 mg | 0.23 mg | 15% |
| Niacin | 2.46 mg | 2.90 mg | 15% |
| Pantothenic acid | 0.34 mg | 0.40 mg | |
| Vitamin B-6 | 0.20 mg | 0.24 mg | 12% |
| Folate, total | 8.50 µg | 10.0 µg | |
| Vitamin B-12 | 1.35 µg | 1.59 µg | 56% |
| Choline, total | 66.9 mg | 78.7 mg | 12% |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 8.50 µg | 10.0 µg | |
| Folate, DFE | 8.50 µg | 10.0 µg | 2% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.25 g | 0.30 g | |
| Threonine | 0.86 g | 1.01 g | |
| Isoleucine | 0.90 g | 1.06 g | |
| Leucine | 1.56 g | 1.83 g | |
| Lysine | 1.86 g | 2.19 g | |
| Methionine | 0.60 g | 0.71 g | |
| Cystine | 0.20 g | 0.24 g | |
| Phenylalanine | 0.79 g | 0.94 g | |
| Tyrosine | 0.68 g | 0.80 g | |
| Valine | 0.94 g | 1.11 g | |
| Arginine | 1.29 g | 1.52 g | |
| Histidine | 0.43 g | 0.50 g | |
| Alanine | 1.12 g | 1.32 g | |
| Aspartic acid | 1.98 g | 2.33 g | |
| Glutamic acid | 3.01 g | 3.54 g | |
| Glycine | 0.88 g | 1.04 g | |
| Proline | 0.72 g | 0.84 g | |
| Serine | 0.78 g | 0.92 g |
Fatty acids (30)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0017 g | 0.0020 g | |
| SFA 14:0 | 0.051 g | 0.060 g | |
| SFA 16:0 | 0.24 g | 0.28 g | |
| SFA 18:0 | 0.056 g | 0.066 g | |
| SFA 20:0 | 0.0017 g | 0.0020 g | |
| MUFA 18:1 | 0.24 g | 0.28 g | |
| PUFA 18:2 | 0.039 g | 0.046 g | |
| PUFA 18:3 | 0.012 g | 0.014 g | |
| PUFA 20:4 | 0.015 g | 0.018 g | |
| PUFA 22:6 n-3 (DHA) | 0.20 g | 0.24 g | |
| SFA 22:0 | 0.00085 g | 0.0010 g | |
| MUFA 14:1 | 0.0017 g | 0.0020 g | |
| MUFA 16:1 | 0.074 g | 0.087 g | |
| PUFA 18:4 | 0.015 g | 0.018 g | |
| MUFA 20:1 | 0.051 g | 0.060 g | |
| PUFA 20:5 n-3 (EPA) | 0.091 g | 0.11 g | |
| MUFA 22:1 | 0.010 g | 0.012 g | |
| PUFA 22:5 n-3 (DPA) | 0.023 g | 0.027 g | |
| SFA 15:0 | 0.0059 g | 0.0070 g | |
| SFA 17:0 | 0.0043 g | 0.0050 g | |
| SFA 24:0 | 0 g | 0 g | |
| MUFA 24:1 c | 0.011 g | 0.013 g | |
| PUFA 20:2 n-6 c,c | 0.0043 g | 0.0050 g | |
| MUFA 17:1 | 0.0051 g | 0.0060 g | |
| PUFA 20:3 | 0.0051 g | 0.0060 g | |
| MUFA 15:1 | 0.0017 g | 0.0020 g |
Source: USDA FoodData Central, FDC 175131: 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 rockfish?
90 in 3 oz (85 g) of fish, Pacific, mixed species, cooked, dry heat; 90 to 109 per 100 g across USDA's descriptions.
How much protein is in rockfish?
19g in 3 oz; 22.2 g per 100 g.
How much sodium is in rockfish?
75mg in 3 oz; 89 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