Fish, baked or broiled, made with cooking spray
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 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 cup, cooked, flaked (136 g)
179.5 calories, 51.3 from fat
 
Carbs
0.3 g
 
Proteins
30.4 g
 
Fat
5.7 g
 
Sat. Fat
1.2 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, baked or broiled, made with cooking spray 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 (27.3%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion), Vitamin B6 (helps cure depression) and Potassium (helps improve the health of your bones).
  • Fish, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/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
(27.3 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
61%
Protein
0%
Carbs
0%
Fiber
9%
Fat
6%
Saturated Fat
28%
Cholesterol
25%
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

A powerful booster of heart health; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Fish, baked or broiled, made with cooking spray

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 179.5 cal
Calories from Fat 51.3 cal
% Daily Value
Total Fat 5.7 g 8.7%
Saturated Fat 1.2 g 5.9%
Cholesterol 83 mg 27.7%
Sodium 594.3 mg 24.8%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 30.4 g 60.8%
 
Vitamins
Vitamin A 68 IU 1.4%
Vitamin B6 0.5 mg 23.6%
Vitamin B12 4.2 mcg 69.8%
Vitamin C 0.7 mg 1.1%
Vitamin D 8.4 mcg 2.1%
Vitamin E 0 mg 0%
Vitamin K 1.4 mcg 1.7%
 
Minerals
Calcium (Ca) 16.3 mg 1.4%
Copper (Cu) 0.1 mg 4.7%
Iron (Fe) 0.6 mg 3.6%
Magnesium (Mg) 40.8 mg 10.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 504.6 mg 14.4%
Phosphorus (P) 398.5 mg 39.8%
Selenium (Se) 47.1 mcg 67.2%
Zinc (Zn) 0.6 mg 4.2%