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  4. Roughy, orange, raw

Whole fish at 100 g/day cuts CVD mortality. SRR 0.75 (Jayedi & Shab-Bidar, Adv Nutr 2020). Per 100 g: 76 kcal, 16.4 g protein, 0.7 g fat. Lean species need only moderate heat — overcooking dries the flesh.

About this food

How should I track Roughy, orange, raw?

Roughy, orange, raw is a good source of protein. For the most accurate tracking of Roughy, orange, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Macro Breakdown

Macro Split: 91% Protein, 0% Carbs, 9% FatMacro Split100%
Protein91%16.4g
Fat9%0.7g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    76kcal—
Macronutrients
  • Protein
    16.4g33%
  • Carbohydrates
    0.0g—
  • Fat
    0.7g—
  • Fiberathlete
    0.0g0%
  • Sugar
    0.0g—
  • Saturated Fat
    0.0g—
Minerals
  • Sodium
    72mg—
  • Calciumathlete
    9mg1%
  • Ironathlete
    1mg6%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Roughy, orange, raw — values for 100g

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Primary macros

Calories
76
kcal
Protein
16.4
g
Carbs
0.0
g
Fat
0.7
g

More nutrients

Fiber
0.0g
Sugar
0.0g
Sat. Fat
0.0g
Sodium
72mg
Calcium
9mg
Iron
1mg
Potassium
167mg
Magnesium
17mg
Zinc
0mg
Vitamin D
0.0mcg
Nutrient highlights
Good Source of Protein

Frequently Asked Questions

Roughy, orange, raw is a good source of protein. For the most accurate tracking of Roughy, orange, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Roughy, orange, raw contains 16.4g protein per 100g, which is a good source of protein. A 100g serving provides 16.4g protein.

Notable nutrients in Roughy, orange, raw include Protein. Per 100g: 16.4g protein, 0g carbs, and 0.7g fat.

Yes, Roughy, orange, raw can be a good choice for weight loss. At 76 kcal per 100g it is low in calorie density and it is a good source of protein, which may help with satiety.

Yes, Roughy, orange, raw is keto-friendly. With 0g total carbs and 0g fiber per 100g (0.0g net carbs), it fits easily within the daily 20-50g net carb limit.

Roughy, orange, raw provides 76 kcal, 16.4g protein, 0g carbs, and 0.7g fat per 100g. Compare with other fish & seafood foods in our database to find the best option for your nutritional goals.

Track this food

100g(Standard)
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Grains & Cereals

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Fruits

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Evidence-based. Peer-reviewed. Adapted to you.

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Fish & Seafood

Roughy, orange, raw

Macros per 100g

76
Calories
Protein16.4g
Fat0.7g
Carbs0.0g
Article research basis
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4,705Foods in Database
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 26, 2026

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Potassium
167mg4%
  • Magnesiumathlete
    17mg4%
  • Zincathlete
    0mg2%
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    Backed by 1,316 research papers
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