Seafood
cooked spot.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
spot
SERVING
CALORIES
158
PROTEIN
23.8g
CARBS
0g
FAT
6.3g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories158kcal—
Protein23.8g48%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat6.3g8%
Saturated fat1.6g8%
Trans fat0g—
Cholesterol85mg28%
Water68.5g—
MINERALS
Sodium92mg4%
Potassium415mg9%
Calcium28mg2%
Iron0.80mg4%
Magnesium36mg9%
Phosphorus260mg21%
Zinc0.60mg5%
Copper0.05mg6%
Manganese0.02mg1%
Selenium46.5µg85%
VITAMINS
Vitamin A22µg2%
Vitamin C0mg0%
Vitamin D8.5µg43%
Vitamin E0.90mg6%
Vitamin K0.10µg0%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.15mg12%
Niacin (B3)4.2mg26%
Pantothenic acid (B5)0.80mg16%
Vitamin B60.40mg24%
Folate (B9)6.0µg2%
Vitamin B122.8µg117%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece85g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, lean protein, essential for muscle building and repair.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote brain function.
- ✓Provides key nutrients like vitamin B12 for nerve function and red blood cell formation, and selenium, a powerful antioxidant.
- ✓Low in saturated fat, making it a heart-healthy alternative to red meats.
COOKING TIPS
In the kitchen.
- 1Spot is a small, delicate fish often cooked whole. It is excellent when pan-fried, baked, or grilled.
- 2Due to its small size, spot cooks very quickly. Pan-fry for just 2-4 minutes per side over medium-high heat until the flesh is opaque.
- 3The flavor is mild and slightly sweet, so simple seasonings like salt, pepper, a little butter, and a squeeze of lemon work best.
- 4To check for doneness, insert a fork at the thickest part of the fish; it should flake easily when fully cooked.
STORAGE
Keep it fresh.
- Store cooked spot in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 3 to 4 days.
- For longer storage, freeze cooked spot in a freezer-safe bag or airtight container for up to 3 months at 0°F (-18°C).
FAQ
Frequently asked questions.
Is cooked spot healthy?
Yes, cooked spot is a very healthy choice. It is an excellent source of high-quality lean protein and heart-healthy omega-3 fatty acids, which help reduce inflammation and support brain function.
How much protein is in cooked spot?
A 100g serving of cooked spot contains approximately 23.8 grams of protein. This high protein content makes it ideal for muscle building and repair while remaining relatively low in calories.
Is spot fish good for weight loss?
Yes, spot is excellent for weight loss because it is nutrient-dense but low in calories (158 per 100g). Its high protein content promotes satiety, helping you feel full longer while consuming zero carbohydrates.
Is cooked spot keto-friendly?
Absolutely. With 0g of carbohydrates and a good balance of protein and healthy fats, cooked spot is a perfect protein source for those following a ketogenic or low-carb diet.
Is cooked spot gluten-free?
Naturally, spot fish is gluten-free. However, if it has been breaded, floured, or prepared with certain store-bought sauces, it may contain gluten, so always check the preparation ingredients.
What does spot fish taste like?
Spot has a mild, slightly sweet flavor and a delicate, flaky texture. It is often compared to other panfish like croaker, making it a versatile fish that pairs well with simple seasonings like lemon and herbs.
How do you cook spot fish?
Spot is most commonly pan-fried, broiled, or grilled. Because they are typically small, they cook very quickly; they are done when the flesh is opaque and flakes easily with a fork.
How long does cooked spot last in the fridge?
Cooked spot should be stored in an airtight container and kept in the refrigerator. It is best consumed within 3 to 4 days to ensure the best quality and safety.
Can you freeze cooked spot?
Yes, you can freeze cooked spot for up to 2-3 months. To maintain the best texture, wrap it tightly in plastic wrap or aluminum foil and place it in a heavy-duty freezer bag to prevent freezer burn.
Does spot fish have a lot of bones?
Spot are small fish and do contain many small bones. When eating them, especially if cooked whole, care should be taken to remove the backbone and smaller rib bones before consumption.
