Food · Finfish and Shellfish Products
Sunfish nutrition facts
A typical portion of sunfish (3 oz; 85 g, fish, pumpkin seed, cooked, dry heat) has 100 calories and 21g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 89 calories (fish, pumpkin seed, raw) to 114 (fish, pumpkin seed, 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, sunfish, pumpkin seed, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 24.9g
- more than 86% of 8,218 USDA reference foods
- Calories per 100 g
- 114
- more than 31% of reference foods
- Sodium per 100 g
- 103mg
- more than 59% of reference foods
3 oz weighs 85 g in USDA's record for Fish, sunfish, pumpkin seed, cooked, dry heat (FDC 172003).
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
- Vitamin B122.0 µg in 3 oz (85 g), 82% of the Daily Value
- Copper0.3 mg in 3 oz (85 g), 36% of the Daily Value
- Manganese0.8 mg in 3 oz (85 g), 33% of the Daily Value
- Selenium14 µg in 3 oz (85 g), 25% of the Daily Value
- Phosphorus196 mg in 3 oz (85 g), 16% of the Daily Value
- Zinc1.7 mg in 3 oz (85 g), 15% of the Daily Value
Source: USDA FoodData Central (FDC 172003), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of sunfish USDA describes
Fish, pumpkin seed, cooked, dry… has the most calories per 100 g (114); the fewest: Fish, pumpkin seed, raw (89)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, sunfish, pumpkin seed, cooked, dry heat | 114 | 24.9 g | 0.9 g | 103 mg |
| Fish, sunfish, pumpkin seed, raw | 89 | 19.4 g | 0.7 g | 80 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 | 21.1 g | 24.9 g | 42% |
| Total lipid (fat) | 0.77 g | 0.90 g | 1% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.20 g | 1.41 g | |
| Energy | 96.9 kcal | 114 kcal | |
| Water | 62.7 g | 73.7 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 73.1 mg | 86.0 mg | 24% |
| Fatty acids, total saturated | 0.15 g | 0.18 g | 1% |
| Fatty acids, total monounsaturated | 0.13 g | 0.15 g | |
| Fatty acids, total polyunsaturated | 0.27 g | 0.32 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 87.5 mg | 103 mg | 7% |
| Iron, Fe | 1.31 mg | 1.54 mg | 7% |
| Magnesium, Mg | 32.3 mg | 38.0 mg | 8% |
| Phosphorus, P | 196 mg | 231 mg | 16% |
| Potassium, K | 382 mg | 449 mg | 8% |
| Sodium, Na | 87.5 mg | 103 mg | 4% |
| Zinc, Zn | 1.69 mg | 1.99 mg | 15% |
| Copper, Cu | 0.33 mg | 0.39 mg | 36% |
| Manganese, Mn | 0.76 mg | 0.90 mg | 33% |
| Selenium, Se | 13.8 µg | 16.2 µg | 25% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 14.4 µg | 17.0 µg | |
| Vitamin A, RAE | 14.4 µg | 17.0 µg | 2% |
| Vitamin C, total ascorbic acid | 0.85 mg | 1.00 mg | 1% |
| Thiamin | 0.078 mg | 0.092 mg | 7% |
| Riboflavin | 0.072 mg | 0.085 mg | 6% |
| Niacin | 1.24 mg | 1.46 mg | 8% |
| Pantothenic acid | 0.74 mg | 0.86 mg | |
| Vitamin B-6 | 0.12 mg | 0.14 mg | 7% |
| Folate, total | 14.4 µg | 17.0 µg | |
| Vitamin B-12 | 1.96 µg | 2.31 µg | 82% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 14.4 µg | 17.0 µg | |
| Folate, DFE | 14.4 µg | 17.0 µg | 4% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.24 g | 0.28 g | |
| Threonine | 0.93 g | 1.09 g | |
| Isoleucine | 0.97 g | 1.15 g | |
| Leucine | 1.72 g | 2.02 g | |
| Lysine | 1.94 g | 2.28 g | |
| Methionine | 0.63 g | 0.74 g | |
| Cystine | 0.23 g | 0.27 g | |
| Phenylalanine | 0.83 g | 0.97 g | |
| Tyrosine | 0.71 g | 0.84 g | |
| Valine | 1.09 g | 1.28 g | |
| Arginine | 1.26 g | 1.49 g | |
| Histidine | 0.62 g | 0.73 g | |
| Alanine | 1.28 g | 1.50 g | |
| Aspartic acid | 2.16 g | 2.55 g | |
| Glutamic acid | 3.16 g | 3.71 g | |
| Glycine | 1.01 g | 1.19 g | |
| Proline | 0.75 g | 0.88 g | |
| Serine | 0.86 g | 1.01 g |
Fatty acids (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.013 g | 0.015 g | |
| SFA 16:0 | 0.11 g | 0.13 g | |
| SFA 18:0 | 0.031 g | 0.036 g | |
| MUFA 18:1 | 0.076 g | 0.090 g | |
| PUFA 18:2 | 0.016 g | 0.019 g | |
| PUFA 18:3 | 0.011 g | 0.013 g | |
| PUFA 20:4 | 0.086 g | 0.10 g | |
| PUFA 22:6 n-3 (DHA) | 0.078 g | 0.092 g | |
| MUFA 16:1 | 0.046 g | 0.054 g | |
| MUFA 20:1 | 0.0051 g | 0.0060 g | |
| PUFA 20:5 n-3 (EPA) | 0.040 g | 0.047 g | |
| PUFA 22:5 n-3 (DPA) | 0.036 g | 0.042 g |
Source: USDA FoodData Central, FDC 172003: 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 sunfish?
100 in 3 oz (85 g) of fish, pumpkin seed, cooked, dry heat; 89 to 114 per 100 g across USDA's descriptions.
How much protein is in sunfish?
21g in 3 oz; 24.9 g per 100 g.
How much sodium is in sunfish?
90mg in 3 oz; 103 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