Loading...
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, orange roughy is a very lean source of high-quality protein, containing only 0.7g of fat per 100g. It provides essential nutrients like selenium for thyroid health and phosphorus for strong bones, though it should be consumed in moderation due to its mercury content.
A 100g serving of raw orange roughy contains approximately 16.41g of protein. This makes it an excellent choice for muscle repair and maintaining a healthy immune system while keeping overall calorie intake low.
Yes, it is highly effective for weight loss diets because it is very low in calories (76 per 100g) and virtually fat-free. The high protein content helps promote satiety, which can help you feel full for longer periods.
Yes, orange roughy is keto-friendly as it contains 0g of carbohydrates. However, because it is extremely lean, those on a strict ketogenic diet may want to prepare it with healthy fats like butter or olive oil to meet their daily fat macros.
Naturally, raw orange roughy is 100% gluten-free. It is safe for individuals with celiac disease or gluten sensitivities, provided it is not prepared with breading or sauces containing wheat.
Orange roughy has a mild, delicate flavor and a firm, moist texture with large flakes. It is often compared to tilapia or cod, making it an ideal choice for people who prefer fish that does not have a strong 'fishy' taste.
Because the flesh is delicate, it is best prepared by baking, broiling, or pan-frying. It cooks quickly, usually requiring only 4-6 minutes per side, and pairs well with simple seasonings like lemon, garlic, and fresh herbs.
raw orange roughy is a versatile ingredient found in cuisines around the world. With 76 calories per 100g and 16.41 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 0 recipes featuring raw orange roughy with step-by-step instructions.
Browse recipes →Raw orange roughy should be stored in the coldest part of your refrigerator and used within 1 to 2 days of purchase. For longer storage, wrap it tightly in moisture-proof wrap and freeze it for up to 3-6 months.
Fresh orange roughy should have a mild scent and firm, translucent flesh. If it develops a strong ammonia-like odor, feels slimy to the touch, or appears dull and discolored, it has likely spoiled and should be discarded.
Yes, orange roughy is a long-lived species that can accumulate higher levels of mercury than many other fish. Health organizations generally recommend limiting consumption to a few times per month, especially for pregnant women and young children.