Croaker, baked or broiled, fat not added in cooking
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Croaker (yield After Cooking, Bone Removed)82 g
✓
Medium Croaker (yield After Cooking, Bone Removed)163 g
✓
Large Croaker (yield After Cooking, Bone Removed)245 g
✓
Small Spot (yield After Cooking, Bone Removed)82 g
✓
Medium Spot (yield After Cooking, Bone Removed)163 g
✓
Large Spot (yield After Cooking, Bone Removed)245 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 medium spot (yield after cooking, bone removed) (163 g)
213.5 calories, 58.5 from fat
 
Carbs
0.2 g
 
Proteins
36.5 g
 
Fat
6.5 g
 
Sat. Fat
2.2 g

KEY FACTS

(learn about health benefits or risks)
  • Croaker, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (29.7%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion), Vitamin B6 (helps cure depression), Magnesium (essential for proper hydration) and Potassium (helps prevent muscle cramps).
  • Croaker, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (45% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.3 cal/g)
High
Density
(29.7 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
73%
Protein
0%
Carbs
0%
Fiber
10%
Fat
11%
Saturated Fat
42%
Cholesterol
27%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B12

Helps prevent Alzheimer's disease; Helps you to get a good night's sleep.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Important for the stimulation of antibodies; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Croaker, baked or broiled, fat not added in cooking

Serving Size: medium spot (yield after cooking, bone removed) (163g)

* Amount Per Serving
Calories 213.5 cal
Calories from Fat 58.5 cal
% Daily Value
Total Fat 6.5 g 10%
Saturated Fat 2.2 g 11.2%
Cholesterol 125.5 mg 41.8%
Sodium 655.3 mg 27.3%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 36.5 g 73%
 
Vitamins
Vitamin A 76.1 IU 1.5%
Vitamin B6 0.6 mg 27.8%
Vitamin B12 4.6 mcg 76.9%
Vitamin C 0.8 mg 1.4%
Vitamin D 1.5 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 31 mg 3.3%
Copper (Cu) 0.1 mg 4.3%
Iron (Fe) 0.8 mg 4.3%
Magnesium (Mg) 81.5 mg 20.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 710.7 mg 20.3%
Phosphorus (P) 432 mg 43.2%
Selenium (Se) 75 mcg 107.1%
Zinc (Zn) 0.9 mg 5.8%