Orange Roughy Nutrition

by Natalie Stein

About Natalie Stein

Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.


If you are looking for a lean source of protein, consider adding orange roughy to your diet. With a versatile flavor that works well sauteed, as well as in soups and stews, orange roughy adds nutritional value to your diet. Incorporate it into your meal plans to consume the 6 ounces of fish recommended weekly by the Harvard School of Public Health.

Nutritional Overview

The serving size for orange roughy is a 6-ounce portion of raw weight. This amount provides 130 calories with no carbohydrates or sugar, and less than 2 grams of fat. Each serving has 122 milligrams of sodium, or 6 percent of the daily value for a healthy adult on a 2,000-calorie diet. It has 5 to 7 percent of the daily value for iron, vitamin E, vitamin B-12 and niacin.


According to the Harvard School of Public Health, fish can be a healthy protein choice for people who eat meat. A 6-ounce serving of raw orange roughy provides about 28 grams of protein, or about 56 percent of the daily value for a healthy adult on a 2,000-calorie diet. Like all protein from animal foods, such as meat, poultry, fish and eggs, protein from orange roughy is considered a high-quality protein because it provides all the essential amino acids your body needs from your diet.


Selenium is an essential mineral to support antioxidants in your body for preventing damage to cells. It also supports thyroid function for proper metabolism, and selenium deficiency can suppress your immune system. According to the Linus Pauling Institute Micronutrient Information Center, good sources of selenium include shrimp, salmon, pork, beef and chicken. A 6-ounce portion of orange roughy provides 176 micrograms of selenium, or about 320 percent of the daily value for someone on a 2,000-calorie diet.


If you are cholesterol-sensitive, the cholesterol you get from food raises levels of bad, low-density lipoprotein, cholesterol in your blood and can increase your risk for heart disease. A serving of orange roughy has 101 milligrams cholesterol, approximately one-third of the daily limit of 300 milligrams. The 2005 Dietary Guidelines for Americans from the U.S. Department of Health and Human Services recommends you limit your daily intake of cholesterol to 200 milligrams if you have heart disease or high cholesterol.

Additional Considerations

As a low-fat, high-protein food, orange roughy may be able to help you control your weight by suppressing hunger. According to the Harvard School of Public Health, protein slows down digestion so that you feel full for longer, and less hungry for the next meal. Remember that what you eat with your orange roughy is also important. If you bake or grill it, the fish will stay low in calories. If you bread and fry it, your orange roughy meal will be high in calories and fat.

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or