Seafood
raw pumpkin seed sunfish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
pumpkin seed sunfish
SERVING
CALORIES
93
PROTEIN
18.8g
CARBS
0g
FAT
1.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories93kcal—
Protein18.8g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.9g2%
Saturated fat0.40g2%
Trans fat0g—
Cholesterol65mg22%
Water78.2g—
MINERALS
Sodium75mg3%
Potassium340mg7%
Calcium80mg6%
Iron0.90mg5%
Magnesium30mg7%
Phosphorus210mg17%
Zinc0.60mg5%
Copper0.05mg6%
Manganese0.02mg1%
Selenium12.6µg23%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D3.2µg16%
Vitamin E0.50mg3%
Vitamin K0.10µg0%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.12mg9%
Niacin (B3)2.4mg15%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.20mg12%
Folate (B9)5.0µg1%
Vitamin B121.8µg75%
%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 oz28.4g
1 lb453.6g
1 piece100g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein, essential for muscle building and repair.
- ✓Provides omega-3 fatty acids, which support heart health and cognitive function.
- ✓Rich in essential minerals like phosphorus and selenium, important for bone health and antioxidant defense.
- ✓Contains a good amount of Vitamin B12, crucial for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Pumpkinseed sunfish are small panfish, ideal for pan-frying. Scale and gut the fish, dredge in seasoned flour or cornmeal, and fry in hot oil until golden and crispy.
- 2The flesh is delicate and sweet, so use simple seasonings like salt, pepper, and a squeeze of lemon to avoid overpowering its natural flavor.
- 3Due to their small size and many bones, cooking them whole is often easier than filleting. They can be baked, grilled, or broiled.
- 4Ensure the fish is cooked through by checking that the flesh is opaque and flakes easily with a fork.
STORAGE
Keep it fresh.
- For short-term storage, keep the raw fish in an airtight container or tightly wrapped in the coldest part of your refrigerator (below 40°F or 4°C) and use within 1-2 days.
- For long-term storage, pat the fish dry, wrap it tightly in plastic wrap then in aluminum foil or a freezer bag, and freeze at 0°F (-18°C). It can be stored for up to 6 months.
FAQ
Frequently asked questions.
Is pumpkin seed sunfish healthy?
Yes, pumpkin seed sunfish is a very healthy, nutrient-dense food. It is an excellent source of lean protein and provides essential omega-3 fatty acids, Vitamin B12, and minerals like selenium and phosphorus, which support heart, brain, and bone health.
How much protein is in pumpkin seed sunfish?
A 100g serving of raw pumpkin seed sunfish contains approximately 18.8g of high-quality protein. This makes it an efficient source for muscle building and repair while remaining very low in total fat.
Is pumpkin seed sunfish good for weight loss?
Yes, it is an ideal food for weight loss because it is low in calories (93 per 100g) and high in protein. The high protein content helps promote satiety, keeping you full longer while providing essential nutrients.
Is pumpkin seed sunfish keto-friendly?
Absolutely. With 0g of carbohydrates per serving, pumpkin seed sunfish is perfectly suited for ketogenic and other low-carb diets. It provides healthy fats and protein without any impact on blood sugar levels.
What does pumpkin seed sunfish taste like?
Pumpkin seed sunfish has a mild, slightly sweet flavor and a firm, flaky white flesh. Its taste is often compared to other popular panfish like bluegill or yellow perch, making it very approachable for those who dislike 'fishy' tasting seafood.
How do you cook pumpkin seed sunfish?
The most common methods are pan-frying, baking, or grilling. Because the fillets are typically small and thin, they cook very quickly—usually in just 2-3 minutes per side until the meat is opaque and flakes easily with a fork.
Can I eat pumpkin seed sunfish raw?
It is generally not recommended to eat freshwater fish like sunfish raw due to the potential risk of parasites. To ensure safety, it should be cooked to an internal temperature of 145°F (63°C).
How do you store raw pumpkin seed sunfish?
Raw sunfish should be stored in the coldest part of the refrigerator and used within 1 to 2 days. For longer storage, wrap the fillets tightly in plastic wrap or use a vacuum sealer and freeze them for up to 6 months.
Does pumpkin seed sunfish have many bones?
Like most small panfish, they have a rib cage and a central spine. While they can be filleted, many people prefer to cook them whole (scaled and gutted) and then easily pull the meat away from the bones once cooked.
Is pumpkin seed sunfish gluten-free?
In its raw, natural state, pumpkin seed sunfish is 100% gluten-free. However, if you are purchasing it pre-prepared or cooking it at home, be careful with breading or flour coatings which typically contain gluten.
