At 94 calories per 100g, rockfish delivers 19g of protein and 1.6g of fat. That puts it in the highest tier of protein-density — 20.2g of protein per 100 calories. A typical 4 oz portion lands around 106 calories.
Calories scale with portion. Here's how a typical rockfish serving translates in your tracker:
Protein-dense — 20.2 g of protein per 100 kcal makes rockfish an efficient choice for hitting a protein target while managing calories.
How rockfish stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at rockfish and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreRockfish has approximately 94 calories per 100g. A typical serving — 3 oz (85g) — comes in at 80 calories.
19g of protein per 100g. That puts rockfish at roughly 20.2g of protein per 100 calories — a useful lens when comparing to other protein sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Rockfish is naturally low-calorie at 94 kcal per 100g, so it's easy to fit into a deficit.