Food · Finfish and Shellfish Products
Roughy nutrition facts
A typical portion of roughy (3 oz; 85 g, fish, orange, 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 76 calories (fish, orange, raw) to 105 (fish, orange, 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, roughy, orange, 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
- 105
- more than 29% of reference foods
- Sodium per 100 g
- 69mg
- more than 48% of reference foods
3 oz weighs 85 g in USDA's record for Fish, roughy, orange, cooked, dry heat (FDC 174251).
Where the calories come from: 0% carbohydrate, 8% fat and 92% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium75 µg in 3 oz (85 g), 136% of the Daily Value
- Vitamin B120.4 µg in 3 oz (85 g), 17% of the Daily Value
- Vitamin E1.6 mg in 3 oz (85 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 174251), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of roughy USDA describes
Fish, orange, cooked, dry heat has the most calories per 100 g (105); the fewest: Fish, orange, raw (76)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, roughy, orange, cooked, dry heat | 105 | 22.6 g | 0.9 g | 69 mg |
| Fish, roughy, orange, raw | 76 | 16.4 g | 0.7 g | 72 mg |
Every nutrient in this record (103)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 19.2 g | 22.6 g | 38% |
| Total lipid (fat) | 0.77 g | 0.90 g | 1% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 0.84 g | 0.99 g | |
| Energy | 89.3 kcal | 105 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 56.9 g | 67.0 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 68.0 mg | 80.0 mg | 23% |
| Fatty acids, total saturated | 0.029 g | 0.034 g | 0% |
| Fatty acids, total monounsaturated | 0.37 g | 0.44 g | |
| Fatty acids, total polyunsaturated | 0.16 g | 0.18 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 9.35 mg | 11.0 mg | 1% |
| Iron, Fe | 0.96 mg | 1.13 mg | 5% |
| Magnesium, Mg | 15.3 mg | 18.0 mg | 4% |
| Phosphorus, P | 86.7 mg | 102 mg | 7% |
| Potassium, K | 154 mg | 181 mg | 3% |
| Sodium, Na | 58.6 mg | 69.0 mg | 3% |
| Zinc, Zn | 0.27 mg | 0.32 mg | 2% |
| Copper, Cu | 0.064 mg | 0.075 mg | 7% |
| Manganese, Mn | 0.031 mg | 0.037 mg | 1% |
| Selenium, Se | 75.1 µg | 88.3 µg | 136% |
Vitamins (30)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 20.4 µg | 24.0 µg | |
| Vitamin A, RAE | 20.4 µg | 24.0 µg | 2% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.59 mg | 1.87 mg | 11% |
| 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 | 0.025 mg | 0.030 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 | 0.038 mg | 0.045 mg | 3% |
| Riboflavin | 0.054 mg | 0.063 mg | 4% |
| Niacin | 1.55 mg | 1.82 mg | 10% |
| Pantothenic acid | 0.048 mg | 0.056 mg | |
| Vitamin B-6 | 0.057 mg | 0.067 mg | 3% |
| Folate, total | 4.25 µg | 5.00 µg | |
| Vitamin B-12 | 0.40 µg | 0.47 µg | 17% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0.94 µg | 1.10 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 4.25 µg | 5.00 µg | |
| Folate, DFE | 4.25 µg | 5.00 µg | 1% |
| 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 | 0.20 g | 0.23 g | |
| Threonine | 0.88 g | 1.03 g | |
| Isoleucine | 0.90 g | 1.06 g | |
| Leucine | 1.53 g | 1.80 g | |
| Lysine | 1.78 g | 2.09 g | |
| Methionine | 0.62 g | 0.73 g | |
| Cystine | 0.20 g | 0.24 g | |
| Phenylalanine | 0.74 g | 0.87 g | |
| Tyrosine | 0.68 g | 0.80 g | |
| Valine | 0.92 g | 1.08 g | |
| Arginine | 1.23 g | 1.45 g | |
| Histidine | 0.40 g | 0.47 g | |
| Alanine | 1.08 g | 1.26 g | |
| Aspartic acid | 2.14 g | 2.52 g | |
| Glutamic acid | 3.15 g | 3.71 g | |
| Glycine | 0.74 g | 0.87 g | |
| Proline | 0.62 g | 0.73 g | |
| Serine | 0.80 g | 0.94 g |
Fatty acids (29)
| 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 g | 0 g | |
| SFA 14:0 | 0.0043 g | 0.0050 g | |
| SFA 16:0 | 0.014 g | 0.016 g | |
| SFA 18:0 | 0.0043 g | 0.0050 g | |
| SFA 20:0 | 0 g | 0 g | |
| MUFA 18:1 | 0.25 g | 0.29 g | |
| PUFA 18:2 | 0.048 g | 0.057 g | |
| PUFA 18:3 | 0 g | 0 g | |
| PUFA 20:4 | 0.016 g | 0.019 g | |
| PUFA 22:6 n-3 (DHA) | 0.021 g | 0.025 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0.00085 g | 0.0010 g | |
| MUFA 16:1 | 0.047 g | 0.055 g | |
| PUFA 18:4 | 0.00085 g | 0.0010 g | |
| MUFA 20:1 | 0.056 g | 0.066 g | |
| PUFA 20:5 n-3 (EPA) | 0.0051 g | 0.0060 g | |
| MUFA 22:1 | 0.021 g | 0.025 g | |
| PUFA 22:5 n-3 (DPA) | 0.00085 g | 0.0010 g | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0.059 g | 0.069 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 174251: 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 roughy?
90 in 3 oz (85 g) of fish, orange, cooked, dry heat; 76 to 105 per 100 g across USDA's descriptions.
How much protein is in roughy?
19g in 3 oz; 22.6 g per 100 g.
How much sodium is in roughy?
60mg in 3 oz; 69 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