Every 100 kcal of rockfish brings 20.4 g of protein. On that measure it ranks 31st of the 121 seafood in this database and 46th of all 796 foods on the site. Measured by weight instead, its 22.2 g per 100 g ranks 77th in its group.
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.
Weight for weight, rockfish has 13.7 g of protein for each gram of fat (22.2 g against 1.62 g per 100 g).
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 quoted here is measured by weight at 85 g, and it covers about 38% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of rockfish
Protein and calories in Rockfish for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
22.2 g
109 kcal
3 oz cooked (serving used here)
85 g
18.9 g
93 kcal
1 fillet
149 g
33.1 g
162 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in rockfish
The nine essential amino acids in Rockfish, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.84 g
1.56 g
83
lysine
2.19 g
1.86 g
99
valine
1.11 g
0.94 g
50
isoleucine
1.06 g
0.9 g
48
threonine
1.01 g
0.86 g
45
phenylalanine
0.935 g
0.79 g
42
methionine
0.707 g
0.6 g
32
histidine
0.502 g
0.43 g
23
tryptophan
0.296 g
0.25 g
13
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other seafood by protein per calorie
Swap for more protein per calorie
Canned shrimp - 20.4 g per 100 kcal, 17.3 g per 3 oz drained
Dried shrimp - 20.4 g per 100 kcal, 17.2 g per 1/4 cup
Tilapia - 20.5 g per 100 kcal, 22.3 g per 3 oz cooked
Closest in protein per calorie
Dungeness crab - 20.3 g per 100 kcal, 19 g per 3 oz cooked
Halibut - 20.3 g per 100 kcal, 19.1 g per 3 oz cooked
Whiting - 20.3 g per 100 kcal, 20 g per 3 oz cooked
Conch - 20.2 g per 100 kcal, 33.4 g per 1 cup sliced
22.2 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 18.9 g.
How much protein do you get per 100 calories of rockfish?
20.4 g. That figure divides its 22.2 g of protein per 100 g by its 109 kcal per 100 g, so it does not depend on serving size.
Is the protein in rockfish complete?
Yes. The protein in rockfish supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of rockfish?
About 38%. One 3 oz cooked serving has 18.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #175131 (Fish, rockfish, Pacific, mixed species, cooked, dry heat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.