How Much Cooked Spot for 30g of Protein?

You need about 126 g of cooked spot (4.5 oz), about 2 1/2 fillets of cooked spot, to get 30 g of protein.

That amount has 200 calories, 7.9 g of fat and 0 g of carbohydrates. Cooked spot gets 63% of its calories from protein, at 24 g of protein per 100 g.

Cooked Spot Calorie Calculator

TargetOf

126g

126 g of cooked spot gives 30 g of protein.

Protein30 g63% of calories

Fat7.9 g37% of calories

Carbs0 g0% of calories

10% of a 2,000 calorie day

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How much cooked spot for other protein targets

Target	Weight	About	Calories
20 g protein	84 g	1 1/2 fillets of cooked spot	133
30 g protein	126 g	2 1/2 fillets of cooked spot	200
40 g protein	169 g	3 1/2 fillets of cooked spot	266

Cooked Spot calories by serving size

Common amounts of cooked spot with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat
1 oz	28 g	45	6.7 g	1.8 g
50g	50 g	79	12 g	3.1 g
1 fillet	50 g	79	12 g	3.1 g
100g	100 g	158	24 g	6.3 g
2 fillets	100 g	158	24 g	6.3 g
4 oz	113 g	179	27 g	7.1 g
200g	200 g	316	47 g	13 g

Cooked Spot vs similar foods

Calories per 100 g compared with other fish and seafood.

Raw Salmon188

Cooked Tuna176

Cooked Spot158

Canned Salmon136

Raw Spot123

Smoked Salmon117

Raw Tuna109

Cooked Spot: common questions

How much cooked spot has 30g of protein?

About 126 g of cooked spot (about 2 1/2 fillets of cooked spot) has 30 g of protein.

How many calories are in 30g of protein from cooked spot?

Getting 30 g of protein from cooked spot comes with 200 calories.

How much protein is in 100 g of cooked spot?

100 g of cooked spot has 24 g of protein.

More about cooked spot

Source: USDA FoodData Central, SR Legacy. FDC ID 174244. Original description: Fish, spot, cooked, dry heat. Portion weights are USDA household measures.