Calories in orange roughy: 126 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 20.6 g protein and 9.8 g fat.

9.8 gFat

20.6 gProtein

106 gWater

3.4 gMinerals and the rest

9.8 gFat
20.6 gProtein
106 gWater
3.4 gMinerals and the rest

About average for fish and seafood

Orange roughy is 126 kcal per 100 g. The 170 fish and seafood in this database average 138.

Orange roughy126

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.27 g

Vitamins and minerals in orange roughy

One of the 9 recorded reach the “high in” level. Selenium leads.

165 %

Selenium

0.091 mg in a 140 g fillet

17th of 131 fish and seafood

Selenium contributes to the normal function of the immune system, to normal thyroid function and to the maintenance of normal hair and nails.

Phosphorus210 mg30 %

Potassium462 mg23 %

Magnesium29.4 mg7.8 %

Copper0.07 mg7 %

Zinc0.42 mg4.2 %

Only a trace

Vitamin C

Show all 9 with amounts

Selenium0.091 mg, 165 %

Phosphorus210 mg, 30 %

Potassium462 mg, 23 %

Magnesium29.4 mg, 7.8 %

Copper0.07 mg, 7 %

Zinc0.42 mg, 4.2 %

Iron0.42 mg, 3 %

Calcium16.8 mg, 2.1 %

Manganese0.01 mg, 0.7 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What orange roughy doesn’t give you. And where to find it.

No recorded vitamin C, and only 3 % of the zinc reference intake and 2.1 % of the iron reference intake per 100 g.

Vitamin C

Tracein orange roughy

Find it inCherries, West Indian2150 % per 100 g

Zinc

3%in orange roughy, per 100 g

Find it inOysters, raw592 % per 100 g

Iron

2.1%in orange roughy, per 100 g

Find it inThyme, dried, ground883 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Orange roughy against other fish and seafood

Per 100 g, orange roughy has the most selenium of the 6 here, ahead of swordfish (grilled).

0.065mg

0.057mg

0.044mg

0.043mg

0.03mg

0.028mg

Orange roughy, rawthis page

Swordfish, grilled−0.008 mg

Pollock, Alaskan, steamed−0.021 mg

Cockles, boiled−0.022 mg

Cod, steamed−0.035 mg

Carp, raw−0.037 mg

All values per 100 g, from the same dataset. Differences are against orange roughy.

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Questions about orange roughy

What the numbers say to the questions people actually search.

How many calories are in a portion of orange roughy?

A typical portion (140 g, one fillet) gives 176 kcal. Per 100 g the figure is 126 kcal.

Is orange roughy high in selenium?

Yes. Orange roughy, raw has 0.065 mg selenium per 100 g, 118 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does orange roughy have most of?

By share of the daily reference intake: selenium (0.065 mg, 118 %), phosphorus (150 mg, 21 %) and potassium (330 mg, 17 %) per 100 g.

Is orange roughy a good source of protein?

Orange roughy, raw has 14.7 g protein per 100 g, 48 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-199, Orange roughy, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.