Fish, sunfish, pumpkin seed, raw
Whole food · Finfish and Shellfish Products
Sunfish, also known as bluegill or bream, is a small, freshwater panfish with a delicate, sweet flavor and a firm, flaky texture. It is exceptionally lean, offering a high-protein, near-zero-carb profile that makes it a staple for clean-eating and low-carb diets. Its mild taste and tender flesh make it a versatile canvas for a variety of cooking methods, from pan-frying to grilling.
Calorie split: 92% protein · 0% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love sunfish for its mild, sweet flavor that doesn't overpower other ingredients, making it a favorite for simple, home-style cooking. Its firm texture holds up well to frying, baking, or broiling, and it's a beloved catch in freshwater fishing communities across North America.
⚠️ Watch-outs & how to enjoy it better
Sunfish can be bony, which may be off-putting to some eaters, and its delicate flesh can overcook easily if not handled carefully. To counteract this, use a meat thermometer to ensure it's cooked just until flaky (145°F/63°C), and consider filleting to remove smaller bones before cooking. Pairing with a rich sauce or butter can also enhance its mild flavor without adding excessive calories.
Key benefits
- High in lean protein for muscle maintenance and satiety.
- Extremely low in fat and calories, ideal for weight management.
- Zero carbohydrates and sugars, perfect for ketogenic diets.
- A good source of essential amino acids and minerals like phosphorus.
- Versatile and easy to prepare, suitable for many cuisines.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sunfish are known for their aggressive nesting behavior, and males will fiercely guard their eggs, often attacking much larger fish and even human hands that come too close.
Full nutrition (USDA data · scales with serving)
| Water | 79.5 g |
| Energy | 89.0 kcal |
| Energy | 372 kj |
| Protein | 19.4 g |
| Total lipid (fat) | 0.70 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 80.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 180 mg |
| Potassium, K | 350 mg |
| Sodium, Na | 80.0 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.30 mg |
| Manganese, Mn | 0.70 mg |
| Selenium, Se | 12.6 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Vitamin B-12 | 2.0 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Vitamin A, IU | 50.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.14 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.12 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.25 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.01 g |
| PUFA 20:4 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.04 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.07 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.85 g |
| Isoleucine | 0.89 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.57 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.76 g |
| Tyrosine | 0.66 g |
| Valine | 1.00 g |
| Arginine | 1.2 g |
| Histidine | 0.57 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.93 g |
| Proline | 0.69 g |
| Serine | 0.79 g |
FAQ
What is the difference between sunfish and bluegill?
Sunfish is a broad term for several freshwater fish in the family Centrarchidae, while bluegill is a specific species within that family, often referred to as sunfish in many regions.
Is sunfish safe to eat raw?
While some freshwater fish can be eaten raw, sunfish is typically cooked to ensure safety and to achieve its best texture and flavor.
How do you remove bones from sunfish?
After cooking, use a fork or your fingers to gently separate the flesh from the bones, or fillet the fish before cooking to remove the main bones.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.89 kcal/g · 87% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.