Fish, sunfish, pumpkin seed, raw
Fish, sunfish, pumpkin seed, raw is a seafood at 89.0 calories per 100g. It is an excellent source of Vitamin B12, providing 2.0 µg (83% of the Daily Value) per 100g serving. This seafood is a moderate protein source, virtually fat-free. Fish and shellfish are valued for their high-quality protein and omega-3 fatty acid content. Many dietary guidelines recommend consuming seafood at least twice per week. Our database tracks 62 nutrients for this food, plus insulin index, environmental footprint data.
Top Nutrients
Data for 62 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 79.5 | g | — | 2% |
| Calories SR | 89.0 | kcal | — | — |
| Energy (kJ) SR | 372 | kj | — | — |
| Protein SR | 19.4 | g | — | 35% |
| Total Fat SR | 0.70 | g | — | — |
| Carbohydrate SR | 0 | g | — | — |
| Fiber SR | 0 | g | — | — |
| Ash SR | 1.1 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 80.0 | mg | — | 8% |
| Iron SR | 1.2 | mg | — | 15% |
| Magnesium SR | 30.0 | mg | — | 8% |
| Phosphorus SR | 180 | mg | — | 26% |
| Potassium SR | 350 | mg | — | 10% |
| Sodium SR | 80.0 | mg | — | 5% |
| Zinc SR | 1.6 | mg | — | 14% |
| Copper SR | 0.30 | mg | — | 33% |
| Manganese SR | 0.70 | mg | — | 30% |
| Selenium SR | 12.6 | µg | — | 23% |
Vitamins 14
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 50.0 | µg | — | 6% |
| Vitamin A (IU) SR | 15.0 | IU | — | — |
| Retinol SR | 15.0 | µg | — | — |
| Vitamin C SR | 1.0 | mg | — | 1% |
| Thiamin (B1) SR | 0.08 | mg | — | 7% |
| Riboflavin (B2) SR | 0.07 | mg | — | 5% |
| Niacin (B3) SR | 1.2 | mg | — | 8% |
| Pantothenic Acid (B5) SR | 0.75 | mg | — | 15% |
| Vitamin B6 SR | 0.12 | mg | — | 9% |
| Folate SR | 15.0 | µg | — | 4% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 15.0 | µg | — | — |
| Folate (DFE) SR | 15.0 | µg | — | — |
| Vitamin B12 SR | 2.0 | µg | — | 83% |
Fatty Acids 7
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.14 | g | — | — |
| Monounsaturated Fat SR | 0.12 | g | — | — |
| Polyunsaturated Fat SR | 0.25 | g | — | — |
| Cholesterol SR | 67.0 | mg | — | — |
| Omega-3 EPA SR | 0.04 | g | — | — |
| Omega-3 DPA SR | 0.03 | g | — | — |
| Omega-3 DHA SR | 0.07 | g | — | — |
Individual Fatty Acids 5
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Myristic Acid (14:0) SR | 0.01 | g | — | — |
| Palmitic Acid (16:0) SR | 0.10 | g | — | — |
| Stearic Acid (18:0) SR | 0.03 | g | — | — |
| Linoleic Acid (18:2) SR | 0.01 | g | — | 0% |
| Linolenic Acid (18:3) SR | 0.01 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.22 | g | — | — |
| Threonine SR | 0.85 | g | — | — |
| Isoleucine SR | 0.89 | g | — | — |
| Leucine SR | 1.6 | g | — | — |
| Lysine SR | 1.8 | g | — | — |
| Methionine SR | 0.57 | g | — | — |
| Cystine SR | 0.21 | g | — | — |
| Phenylalanine SR | 0.76 | g | — | — |
| Tyrosine SR | 0.66 | g | — | — |
| Valine SR | 1.00 | g | — | — |
| Arginine SR | 1.2 | g | — | — |
| Histidine SR | 0.57 | g | — | — |
| Alanine SR | 1.2 | g | — | — |
| Aspartic Acid SR | 2.0 | g | — | — |
| Glutamic Acid SR | 2.9 | g | — | — |
| Glycine SR | 0.93 | g | — | — |
| Proline SR | 0.69 | g | — | — |
| Serine SR | 0.79 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Moderate protein intake enhances calcium absorption and supports bone health. The acid-ash hypothesis suggesting protein harms bones has been largely disproven.
Kerstetter et al., J Clin Endocrinol Metab, 2005
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
High potassium intake promotes renal sodium excretion and attenuates the blood pressure–raising effect of sodium. A higher K:Na ratio is associated with lower cardiovascular risk.
Aburto et al., BMJ, 2013
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
✓ Complete protein — all essential amino acids meet or exceed WHO reference levels.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.22 | 11.2 |
| Threonine | 0.85 | 43.8 |
| Isoleucine | 0.89 | 46.1 |
| Leucine | 1.6 | 81.3 |
| Lysine | 1.8 | 91.9 |
| Methionine | 0.57 | 29.6 |
| Cystine | 0.21 | 10.7 |
| Phenylalanine | 0.76 | 39.0 |
| Tyrosine | 0.66 | 33.8 |
| Valine | 1.00 | 51.5 |
| Arginine | 1.2 | 59.8 |
| Histidine | 0.57 | 29.4 |
| Alanine | 1.2 | 60.5 |
| Aspartic Acid | 2.0 | 102.4 |
| Glutamic Acid | 2.9 | 149.3 |
| Glycine | 0.93 | 48.0 |
| Proline | 0.69 | 35.4 |
| Serine | 0.79 | 40.8 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Other Vegetables” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Vegetables” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Fish & Seafood
Top 10 countries by per capita supply of the “Fish & Seafood” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+62%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Finfish and Shellfish Products
Frequently Asked Questions
How many calories are in Fish, sunfish, pumpkin seed, raw?
Fish, sunfish, pumpkin seed, raw contains 89.0 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 19.4g of protein (87% of calories), 0.70g of fat (7%), and 0g of carbohydrates (0%). Protein is the primary energy source.
What is Fish, sunfish, pumpkin seed, raw most nutritious for?
The standout nutrient in Fish, sunfish, pumpkin seed, raw is Vitamin B12, providing 2.0 µg per 100g (83% of the Daily Value). It is also a notable source of Protein (35% DV). Our database tracks 62 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Fish, sunfish, pumpkin seed, raw high in protein?
Fish, sunfish, pumpkin seed, raw provides 19.4g of protein per 100 grams — a moderate amount. Protein contributes 87% of its calories.
How much fiber is in Fish, sunfish, pumpkin seed, raw?
Fish, sunfish, pumpkin seed, raw contains no dietary fiber. This is typical for animal-derived food. Pair with plant-based foods to ensure adequate fiber intake.
What is the insulin index of Fish, sunfish, pumpkin seed, raw?
Fish, sunfish, pumpkin seed, raw has a moderate insulin response (II: 59) (clinically measured) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.