Croaker, coated, baked or broiled, fat not added in cooking
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Croaker (yield After Cooking, Bone Removed)98 g
✓
Medium Croaker (yield After Cooking, Bone Removed)195 g
✓
Large Croaker (yield After Cooking, Bone Removed)292 g
✓
Small Spot (yield After Cooking, Bone Removed)98 g
✓
Medium Spot (yield After Cooking, Bone Removed)195 g
✓
Large Spot (yield After Cooking, Bone Removed)292 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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 large spot (yield after cooking, bone removed) (292 g)
499.3 calories, 100.8 from fat
 
Carbs
38.3 g
 
Proteins
57.7 g
 
Fat
11.2 g
 
Sat. Fat
3.9 g

KEY FACTS

(learn about health benefits or risks)
  • Croaker, coated, 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 (0.06 cal/oz).
  • Rich in vitamins and minerals (21.2%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (a vital part of the body growth process), Vitamin B6 (helps prevent formation of kidney stones), Magnesium (helps you to get bigger and stronger muscles) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Croaker, coated, 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 (40% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(21.2 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
115%
Protein
13%
Carbs
7%
Fiber
17%
Fat
19%
Saturated Fat
59%
Cholesterol
56%
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, coated, baked or broiled, fat not added in cooking

Serving Size: large spot (yield after cooking, bone removed) (292g)

* Amount Per Serving
Calories 499.3 cal
Calories from Fat 100.8 cal
% Daily Value
Total Fat 11.2 g 17.3%
Saturated Fat 3.9 g 19.3%
Cholesterol 178.1 mg 59.4%
Sodium 1352 mg 56.3%
Total Carbohydrate 38.3 g 12.8%
Dietary Fiber 1.8 g 7%
Sugars (Added) 0 g 0%
Protein 57.7 g 115.4%
 
Vitamins
Vitamin A 175.2 IU 3.5%
Vitamin B6 0.8 mg 40.7%
Vitamin B12 6.6 mcg 110%
Vitamin C 0 mg 0%
Vitamin D 2.3 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 2.3 mcg 2.9%
 
Minerals
Calcium (Ca) 134.3 mg 14.6%
Copper (Cu) 0.2 mg 11.1%
Iron (Fe) 3.4 mg 18.8%
Magnesium (Mg) 134.3 mg 33.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 1112.5 mg 31.8%
Phosphorus (P) 700.8 mg 70.1%
Selenium (Se) 119.7 mcg 171%
Zinc (Zn) 1.9 mg 12.5%