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 medium spot (yield after cooking, bone removed) (163 g)
213.5 calories, 58.5 from fat
 
Carbs
0 g
 
Proteins
36.4 g
 
Fat
6.5 g
 
Sat. Fat
2.2 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 (a powerful booster of heart health), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (helps provide effective digestion), Vitamin B6 (helps decrease asthma attacks in severity and frequency), Magnesium (helps you to get bigger and stronger muscles) and Potassium (instrumental for the metabolic processing of various nutrients).
  • 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)
73%
Protein
0%
Carbs
0%
Fiber
10%
Fat
11%
Saturated Fat
42%
Cholesterol
26%
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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Croaker, steamed or poached

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 11.1%
Cholesterol 125.5 mg 41.8%
Sodium 629.2 mg 26.2%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 36.4 g 72.9%
 
Vitamins
Vitamin A 65.2 IU 1.3%
Vitamin B6 0.5 mg 24.6%
Vitamin B12 4.4 mcg 72.5%
Vitamin C 0 mg 0%
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) 73.4 mg 18.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 601.5 mg 17.2%
Phosphorus (P) 387.9 mg 38.8%
Selenium (Se) 74.8 mcg 106.9%
Zinc (Zn) 0.9 mg 5.8%