Calories in
fish, roughy, orange
76 kcal per 100 g Fish, roughy, orange contains 76 calories per 100 grams, or about 65 calories per 3 oz. Per 100 g it provides 16.4 g protein, 0.0 g carbohydrate and 0.7 g fat.
By calories that splits 0% carbohydrate, 91% protein, 9% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 3 oz | 85.0 g | 65 | 13.9 g | 0.0 g | 0.6 g |
Full nutrition, per 100 g and per 3 oz
| Nutrient | Per 100 g | Per 3 oz |
|---|---|---|
| Energy | 76 kcal | 65 kcal |
| Protein | 16.4 g | 13.9 g |
| Total fat | 0.7 g | 0.6 g |
| Saturated fat | 0.0 g | 0.0 g |
| Carbohydrate | 0.0 g | 0.0 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 0.0 g | 0.0 g |
| Sodium | 72.0 mg | 61.2 mg |
| Potassium | 167.0 mg | 142.0 mg |
| Calcium | 9.0 mg | 7.7 mg |
| Iron | 1.0 mg | 0.9 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 21.0 µg | 17.9 µg |
| Cholesterol | 60.0 mg | 51.0 mg |
| Water | 75.7 g | 64.3 g |
USDA FoodData Central, SR Legacy (FDC ID 175133). A dash means the nutrient was not measured for this item, which is not the same as zero.
How fish, roughy, orange compares
Among the 68 finfish and shellfish products items on this site, fish, roughy, orange ranks 64 of 68 by calorie density, against a category average of 114 kcal per 100 g — so it is about 33% less calorie-dense than typical for its group.
It carries 21.6 g of protein per 100 calories — a genuinely protein-dense food.
To burn off 3 oz (65 kcal), a 70 kg adult would walk for roughly 13 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in fish, roughy, orange?
Fish, roughy, orange contains 76 calories per 100 g, which works out to about 65 calories per 3 oz. It also provides 16.4 g of protein, 0.0 g of carbohydrate and 0.7 g of fat per 100 g.
What is the macro breakdown of fish, roughy, orange?
By calories, fish, roughy, orange is roughly 0% carbohydrate, 91% protein and 9% fat. That makes it a predominantly protein-based food.
How long does it take to burn off 3 oz?
About 13 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the fish, roughy, orange I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within finfish and shellfish products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Fish, roughy, orange, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.