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Cooked Monkfish

Fish, monkfish, cooked, dry heat

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories97
% Daily Value
  • Total Fat 1,95 g3%
  • Saturated Fat —
  • Trans Fat —
  • Cholesterol 32 mg11%
  • Sodium 23 mg1%
  • Total Carbohydrate 0 g0%
  • Dietary Fiber 0 g0%
  • Total Sugars —
  • Protein 18,56 g37%
  • Vitamin D —
  • Calcium 10 mg1%
  • Iron 0,41 mg2%
  • Potassium 513 mg11%
* 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.
100g of Fish, monkfish, cooked contains 97 kcal calories, 18,56g protein, and 46,8µg selenium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

92kcal
  • Protein81%(74 kcal)
  • Carbs0%(0 kcal)
  • Fat19%(18 kcal)

Nutrient density

80/ 100

Meets ≥10% Daily Value for 8 of 25 nutrients

Excellent nutrient density

Use Cooked Monkfish in your next meal plan

Melio can build a complete week of meals around Cooked Monkfish (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Finfish and Shellfish Products

Low carbLow calorieLow sodiumLow fatHigh potassiumPaleo-friendlyGluten-free
Potassium : Sodium ratio22.3 : 1
favorable
  • Cooked Monkfish has a potassium-to-sodium ratio of 22.3:1, which is considered favorable for blood-pressure support.
  • Cooked Monkfish contains more vitamin b12 per 100 g than whole cow’s milk — 1 µg vs 1 µg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

97 kcal5%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

18,56 g37%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

0 g0%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

1,95 g3%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

0 g0%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

23 mg1%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

513 mg11%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

10 mg1%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

27 mg6%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

256 mg20%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,41 mg2%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,53 mg5%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,04 mg4%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,03 mg1%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

46,8 µg85%
Fat detail▾
Fat detail
NutrientAmount% DV
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

32 mg11%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

14 µg2%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

14 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

1 mg1%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,03 mg2%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,07 mg6%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

2,56 mg16%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,17 mg3%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,28 mg16%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

8 µg2%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

1,04 µg43%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine1,71 g—
Leucine1,51 g—
Isoleucine0,86 g—
Valine0,96 g—
Threonine0,81 g—
Methionine0,55 g—
Phenylalanine0,73 g—
Tryptophan0,21 g—
Histidine0,55 g—
Arginine1,11 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

78,51 g—

Compare 2 USDA variants

Variants of Fish, monkfish, cooked, dry heat cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Fish, monkfish, cooked, dry heatcurrent1719969718,602
Fish, monkfish, raw1736767614,501,5

Household serving sizes

g
3 oz
85 g

Frequently asked questions about Cooked Monkfish

How many calories in Cooked Monkfish?

Cooked Monkfish contains 97 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Cooked Monkfish?

Cooked Monkfish contains 32 mg cholesterol and 23 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Cooked Monkfish?

Per 100 grams, Cooked Monkfish contains 18.56 g protein, 0 g carbohydrates, and 1.95 g total fat.

Is Cooked Monkfish good for keto or low-carb?

Yes — Cooked Monkfish has 0 g net carbs per 100 g, fitting a low-carb plan.

Where does Cooked Monkfish nutrition data come from?

Nutrition data for Cooked Monkfish is sourced from USDA FoodData Central (FDC ID 171996). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/nutrients.

Diet compatibility

  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Cooked Monkfish

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cooked Monkfish.

3 meal ideas using Cooked Monkfish

Starter templates matched to Cooked Monkfish's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Easy morning meal with cooked Monkfish

    Use cooked Monkfish alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.

  • Lunch

    Low-carb lunch built around cooked Monkfish

    A big leafy salad with cooked Monkfish, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Dinner

    Low-sodium dinner with cooked Monkfish

    Roast cooked Monkfish with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 171996), accessed 2019-04-01.

Published: 2019-04-01

More foods in Finfish and Shellfish Products

Use Cooked Monkfish in your next meal plan

Melio can build a complete week of meals around Cooked Monkfish (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Cooked Monkfish: 513 mg Potassium per 100g + recipes | План харчування