Orange roughy
Orange roughy, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 105 kcal |
| Protein | 22.6 g |
| Fat | 0.9 g |
| Carbs | 0.0 g |
Orange roughy is a deep-sea fish, served cooked as fillets that are mild in flavour and firm in texture, popular in restaurant and home cooking across Australia, New Zealand and North America. Per 100 g, cooked orange roughy provides 105 kcal, 22.6 g of protein, 0.9 g of fat and zero carbohydrates, making it a very lean, high-protein option. It delivers 181 mg of potassium, 102 mg of phosphorus and a notably high 88.3 mcg of selenium per 100 g, alongside 24 mcg of vitamin A and 1.87 mg of vitamin E. No glycemic index applies given the absence of carbohydrates. Orange roughy fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in orange roughy?
Cooked orange roughy contains 105 kcal per 100 g. A typical fillet of around 150 g would come to approximately 158 kcal, with virtually all of that coming from protein rather than fat.
How much selenium is in orange roughy?
Cooked orange roughy provides 88.3 mcg of selenium per 100 g, which is a notably high amount for a fish fillet. It also contains 102 mg of phosphorus and 181 mg of potassium per 100 g.
Is orange roughy keto-friendly?
Yes, orange roughy is well suited to a keto diet. It contains zero carbohydrates per 100 g, 22.6 g of protein and only 0.9 g of fat, making it one of the leaner fish options available.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 105 kcal |
| Protein | 22.6 g |
| Fat | 0.90 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.034 g |
| Monounsaturated | 0.44 g |
| Polyunsaturated | 0.18 g |
| Omega-3 | 0.006 g |
| Omega-6 | 0.060 g |
| Cholesterol | 80.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 11.0 mg |
| Iron | 1.1 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 102 mg |
| Potassium | 181 mg |
| Sodium | 69.0 mg |
| Zinc | 0.32 mg |
| Copper | 0.075 mg |
| Manganese | 0.037 mg |
| Selenium | 88.3 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 24.0 mcg |
| Retinol | 24.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 1.0 mcg |
| Vitamin E | 1.9 mg |
| Thiamin (B1) | 0.045 mg |
| Riboflavin (B2) | 0.063 mg |
| Niacin (B3) | 1.8 mg |
| Pantothenic acid (B5) | 0.056 mg |
| Vitamin B6 | 0.067 mg |
| Folate (B9) | 5.0 mcg |
| Vitamin B12 | 0.47 mcg |
