Fish protein scores DIAAS 1.0–1.15. On par with beef and dairy (Huang et al., Crit Rev Food Sci Nutr 2018). Per 100 g: 89 kcal, 19.4 g protein, 0.7 g fat. Lean whitefish is the lowest-calorie way to hit a protein target.
How should I track Sunfish, pumpkin seed, raw?
Sunfish, pumpkin seed, raw is a good source of protein. For the most accurate tracking of Sunfish, pumpkin seed, 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.