Croaker, steamed or poached
✓
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, Cooked11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 large spot (yield after cooking, bone removed) (245 g)
321 calories, 88.2 from fat
 
Carbs
0 g
 
Proteins
54.8 g
 
Fat
9.8 g
 
Sat. Fat
3.4 g

KEY FACTS

(learn about health benefits or risks)
  • Croaker, steamed or poached 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 (27.9%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B6 (reduces the risk of heart attack), Magnesium (essential for proper hydration) and Potassium (helps improve the health of your bones).
  • Croaker, steamed or poached 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
(27.9 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
110%
Protein
0%
Carbs
0%
Fiber
15%
Fat
17%
Saturated Fat
63%
Cholesterol
39%
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

Stimulates the creation of antioxidants; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Croaker, steamed or poached

Serving Size: large spot (yield after cooking, bone removed) (245g)

* Amount Per Serving
Calories 321 cal
Calories from Fat 88.2 cal
% Daily Value
Total Fat 9.8 g 15%
Saturated Fat 3.4 g 16.8%
Cholesterol 188.7 mg 62.9%
Sodium 945.7 mg 39.4%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 54.8 g 109.6%
 
Vitamins
Vitamin A 98 IU 2%
Vitamin B6 0.7 mg 37%
Vitamin B12 6.5 mcg 109%
Vitamin C 0 mg 0%
Vitamin D 2.2 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.3%
 
Minerals
Calcium (Ca) 46.6 mg 4.9%
Copper (Cu) 0.1 mg 6.5%
Iron (Fe) 1.2 mg 6.4%
Magnesium (Mg) 110.3 mg 27.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 904.1 mg 25.8%
Phosphorus (P) 583.1 mg 58.3%
Selenium (Se) 112.5 mcg 160.6%
Zinc (Zn) 1.3 mg 8.7%