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Food · Finfish and Shellfish Products

Wolffish nutrition facts

A typical portion of wolffish (3 oz; 85 g, fish, Atlantic, cooked, dry heat) has 100 calories and 19g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 96 calories (fish, Atlantic, raw) to 123 (fish, Atlantic, cooked, dry heat).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories100
% Daily Value*
Total Fat 2.5g3%
Saturated Fat 0g2%
Trans Fat not declared
Cholesterol 50mg17%
Sodium 95mg4%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars not declared
Includes Added Sugars not declared
Protein 19g38%
Vitamin D not declared
Calcium 10mg1%
Iron 0.1mg1%
Potassium 330mg7%

* 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, wolffish, Atlantic, cooked, dry heat, scaled to the portion. Check the USDA record.

Protein per 100 g
22.4g
more than 80% of 8,218 USDA reference foods
Calories per 100 g
123
more than 34% of reference foods
Sodium per 100 g
109mg
more than 60% of reference foods

3 oz weighs 85 g in USDA's record for Fish, wolffish, Atlantic, cooked, dry heat (FDC 174247).

Where the calories come from: 0% carbohydrate, 23% fat and 77% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B122.0 µg in 3 oz (85 g), 83% of the Daily Value
  • Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
  • Vitamin B60.4 mg in 3 oz (85 g), 23% of the Daily Value
  • Phosphorus218 mg in 3 oz (85 g), 17% of the Daily Value
  • Thiamin0.2 mg in 3 oz (85 g), 15% of the Daily Value
  • Niacin2.2 mg in 3 oz (85 g), 14% of the Daily Value
  • Vitamin A111 µg RAE in 3 oz (85 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 174247), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of wolffish USDA describes

Fish, Atlantic, cooked, dry heat has the most calories per 100 g (123); the fewest: Fish, Atlantic, raw (96)

Calories per 100 g by USDA description of wolffishFish, Atlantic, cooked, dry heat123Fish, Atlantic, raw96Calories per 100 g by USDA description of wolffishFish, Atlantic, cooked, dry heat123Fish, Atlantic, raw96Calories per 100 g by USDA description of wolffishFish, Atlantic, cooked, dry heat123Fish, Atlantic, raw96Calories per 100 g by USDA description of wolffishFish, Atlantic, cooked, dry heat123Fish, Atlantic, raw96Calories per 100 g by USDA description of wolffishFish, Atlantic, cooked, dry heat123Fish, Atlantic, raw96Calories per 100 g by USDA description of wolffishFish, Atlantic, cooked, dry heat123Fish, Atlantic, raw96Calories per 100 g by USDA description of wolffishFish, Atlantic, cooked, dry heat123Fish, Atlantic, raw96Calories per 100 g by USDA description of wolffishFish, Atlantic, cooked, dry heat123Fish, Atlantic, raw96Calories per 100 g by USDA description of wolffishFish, Atlantic, cooked, dry heat123Fish, Atlantic, raw96
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of wolffish, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, wolffish, Atlantic, cooked, dry heat12322.4 g3.1 g109 mg
Fish, wolffish, Atlantic, raw9617.5 g2.4 g85 mg

Every nutrient in this record (66)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (11)
NutrientPer portionPer 100 g% DV
Protein19.1 g22.4 g38%
Total lipid (fat)2.60 g3.06 g3%
Carbohydrate, by difference0 g0 g0%
Ash1.27 g1.49 g
Energy105 kcal123 kcal
Water63.1 g74.2 g
Fiber, total dietary0 g0 g0%
Cholesterol50.1 mg59.0 mg17%
Fatty acids, total saturated0.40 g0.47 g2%
Fatty acids, total monounsaturated0.91 g1.07 g
Fatty acids, total polyunsaturated0.92 g1.08 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca6.80 mg8.00 mg1%
Iron, Fe0.10 mg0.12 mg1%
Magnesium, Mg32.3 mg38.0 mg8%
Phosphorus, P218 mg256 mg17%
Potassium, K327 mg385 mg7%
Sodium, Na92.7 mg109 mg4%
Zinc, Zn0.85 mg1.00 mg8%
Copper, Cu0.031 mg0.037 mg3%
Manganese, Mn0.016 mg0.019 mg1%
Selenium, Se39.8 µg46.8 µg72%
Vitamins (13)
NutrientPer portionPer 100 g% DV
Retinol111 µg130 µg
Vitamin A, RAE111 µg130 µg12%
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.18 mg0.21 mg15%
Riboflavin0.082 mg0.097 mg6%
Niacin2.21 mg2.60 mg14%
Pantothenic acid0.56 mg0.66 mg
Vitamin B-60.39 mg0.46 mg23%
Folate, total5.10 µg6.00 µg
Vitamin B-122.00 µg2.35 µg83%
Folic acid0 µg0 µg
Folate, food5.10 µg6.00 µg
Folate, DFE5.10 µg6.00 µg1%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.21 g0.25 g
Threonine0.84 g0.98 g
Isoleucine0.88 g1.03 g
Leucine1.55 g1.82 g
Lysine1.75 g2.06 g
Methionine0.56 g0.66 g
Cystine0.20 g0.24 g
Phenylalanine0.74 g0.88 g
Tyrosine0.64 g0.76 g
Valine0.98 g1.16 g
Arginine1.14 g1.34 g
Histidine0.56 g0.66 g
Alanine1.15 g1.36 g
Aspartic acid1.95 g2.30 g
Glutamic acid2.85 g3.35 g
Glycine0.92 g1.08 g
Proline0.67 g0.79 g
Serine0.78 g0.92 g
Fatty acids (14)
NutrientPer portionPer 100 g% DV
SFA 14:00.072 g0.085 g
SFA 16:00.28 g0.32 g
SFA 18:00.050 g0.059 g
MUFA 18:10.56 g0.66 g
PUFA 18:20.022 g0.026 g
PUFA 18:30.010 g0.012 g
PUFA 20:40.097 g0.11 g
PUFA 22:6 n-3 (DHA)0.34 g0.41 g
MUFA 16:10.21 g0.24 g
PUFA 18:40.066 g0.078 g
MUFA 20:10.12 g0.15 g
PUFA 20:5 n-3 (EPA)0.33 g0.39 g
MUFA 22:10.020 g0.023 g
PUFA 22:5 n-3 (DPA)0.047 g0.055 g

Source: USDA FoodData Central, FDC 174247: 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 wolffish?

100 in 3 oz (85 g) of fish, Atlantic, cooked, dry heat; 96 to 123 per 100 g across USDA's descriptions.

How much protein is in wolffish?

19g in 3 oz; 22.4 g per 100 g.

How much sodium is in wolffish?

95mg in 3 oz; 109 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