Food · Finfish and Shellfish Products
Spot nutrition facts
A typical portion of spot (3 oz; 85 g, fish, cooked, dry heat) has 130 calories and 20g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 123 calories (fish, raw) to 158 (fish, 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, spot, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 23.7g
- more than 84% of 8,218 USDA reference foods
- Calories per 100 g
- 158
- more than 44% of reference foods
- Sodium per 100 g
- 37mg
- more than 28% of reference foods
3 oz weighs 85 g in USDA's record for Fish, spot, cooked, dry heat (FDC 174244).
Where the calories come from: 0% carbohydrate, 37% fat and 63% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B122.9 µg in 3 oz (85 g), 123% of the Daily Value
- Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
- Niacin7.2 mg in 3 oz (85 g), 45% of the Daily Value
- Vitamin B60.4 mg in 3 oz (85 g), 23% of the Daily Value
- Riboflavin0.2 mg in 3 oz (85 g), 18% of the Daily Value
- Phosphorus202 mg in 3 oz (85 g), 16% of the Daily Value
- Thiamin0.2 mg in 3 oz (85 g), 13% of the Daily Value
- Magnesium46 mg in 3 oz (85 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 174244), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of spot USDA describes
Fish, cooked, dry heat has the most calories per 100 g (158); the fewest: Fish, raw (123)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, spot, cooked, dry heat | 158 | 23.7 g | 6.3 g | 37 mg |
| Fish, spot, raw | 123 | 18.5 g | 4.9 g | 29 mg |
Every nutrient in this record (64)
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 | 20.2 g | 23.7 g | 40% |
| Total lipid (fat) | 5.34 g | 6.28 g | 7% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.16 g | 1.36 g | |
| Energy | 134 kcal | 158 kcal | |
| Water | 58.8 g | 69.2 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 65.5 mg | 77.0 mg | 22% |
| Fatty acids, total saturated | 1.58 g | 1.86 g | 8% |
| Fatty acids, total monounsaturated | 1.45 g | 1.71 g | |
| Fatty acids, total polyunsaturated | 1.19 g | 1.40 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 15.3 mg | 18.0 mg | 1% |
| Iron, Fe | 0.35 mg | 0.41 mg | 2% |
| Magnesium, Mg | 45.9 mg | 54.0 mg | 11% |
| Phosphorus, P | 202 mg | 238 mg | 16% |
| Potassium, K | 541 mg | 636 mg | 12% |
| Sodium, Na | 31.4 mg | 37.0 mg | 1% |
| Zinc, Zn | 0.55 mg | 0.65 mg | 5% |
| Copper, Cu | 0.050 mg | 0.059 mg | 6% |
| Manganese, Mn | 0.038 mg | 0.045 mg | 2% |
| Selenium, Se | 39.8 µg | 46.8 µg | 72% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 29.8 µg | 35.0 µg | |
| Vitamin A, RAE | 29.8 µg | 35.0 µg | 3% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.16 mg | 0.18 mg | 13% |
| Riboflavin | 0.23 mg | 0.27 mg | 18% |
| Niacin | 7.25 mg | 8.53 mg | 45% |
| Pantothenic acid | 0.74 mg | 0.86 mg | |
| Vitamin B-6 | 0.39 mg | 0.46 mg | 23% |
| Folate, total | 5.10 µg | 6.00 µg | |
| Vitamin B-12 | 2.94 µg | 3.46 µg | 123% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 5.10 µg | 6.00 µg | |
| Folate, DFE | 5.10 µg | 6.00 µg | 1% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.23 g | 0.27 g | |
| Threonine | 0.88 g | 1.04 g | |
| Isoleucine | 0.93 g | 1.09 g | |
| Leucine | 1.64 g | 1.93 g | |
| Lysine | 1.85 g | 2.18 g | |
| Methionine | 0.60 g | 0.70 g | |
| Cystine | 0.22 g | 0.25 g | |
| Phenylalanine | 0.79 g | 0.93 g | |
| Tyrosine | 0.68 g | 0.80 g | |
| Valine | 1.04 g | 1.22 g | |
| Arginine | 1.21 g | 1.42 g | |
| Histidine | 0.59 g | 0.70 g | |
| Alanine | 1.22 g | 1.44 g | |
| Aspartic acid | 2.07 g | 2.43 g | |
| Glutamic acid | 3.01 g | 3.54 g | |
| Glycine | 0.97 g | 1.14 g | |
| Proline | 0.71 g | 0.84 g | |
| Serine | 0.82 g | 0.97 g |
Fatty acids (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.12 g | 0.14 g | |
| SFA 16:0 | 1.12 g | 1.32 g | |
| SFA 18:0 | 0.34 g | 0.40 g | |
| MUFA 18:1 | 0.95 g | 1.12 g | |
| PUFA 18:2 | 0.043 g | 0.051 g | |
| PUFA 18:3 | 0.022 g | 0.026 g | |
| PUFA 20:4 | 0.13 g | 0.15 g | |
| PUFA 22:6 n-3 (DHA) | 0.45 g | 0.53 g | |
| MUFA 16:1 | 0.50 g | 0.59 g | |
| PUFA 18:4 | 0.17 g | 0.20 g | |
| PUFA 20:5 n-3 (EPA) | 0.24 g | 0.28 g | |
| PUFA 22:5 n-3 (DPA) | 0.13 g | 0.15 g |
Source: USDA FoodData Central, FDC 174244: 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 spot?
130 in 3 oz (85 g) of fish, cooked, dry heat; 123 to 158 per 100 g across USDA's descriptions.
How much protein is in spot?
20g in 3 oz; 23.7 g per 100 g.
How much sodium is in spot?
30mg in 3 oz; 37 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