Protein content
A 3 oz cooked serving of rockfish contains 18.9 g of protein - a very good source of protein, about 38% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is extremely protein-dense.
| Serving | 3 oz cooked (85 g) |
|---|---|
| Protein per serving | 18.9 g |
| Protein per 100 g | 22.2 g |
| Calories per serving | 93 kcal |
| Protein density | 81% of calories |
| Share of 50 g Daily Value | 38% |
| Protein quality | Complete protein |
| Category | Seafood |
| Food type | Whole food |
| USDA record | FoodData Central #175131 |
A typical 3 oz cooked serving of rockfish contains 18.9 grams of protein (22.2 g per 100 g), which makes it a very good source of protein. That covers roughly 38% of the 50 g reference Daily Value, so it can anchor a high-protein meal for the day.
About 81% of the calories in rockfish come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Among the 121 seafood in the database, rockfish ranks 73rd by protein per serving, and 184th out of all 796 foods on the site. Set against cod, another seafood entry in the database, a serving carries about 0.5 g less protein (cod has 19.4 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by weight at 85 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Source: USDA FoodData Central #175131 - "Fish, rockfish, Pacific, mixed species, cooked, dry heat" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Rockfish has 22.2 g of protein per 100 g. A typical 3 oz cooked serving (85 g) provides 18.9 g.
Yes. Rockfish is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 3 oz cooked serving of rockfish contains 18.9 g of protein, about 38% of the 50 g reference Daily Value.
Rockfish is a very good source of protein, and about 81% of its calories come from protein, which makes it extremely protein-dense. Set against cod, another seafood entry in the database, a serving carries about 0.5 g less protein (cod has 19.4 g per 3 oz cooked).
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