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 oz, boneless, cooked (28 g)
37 calories, 10.8 from fat
 
Carbs
0.1 g
 
Proteins
6.3 g
 
Fat
1.2 g
 
Sat. Fat
0.2 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 prevent Alzheimer's disease), Selenium (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), Vitamin B6 (helps decrease asthma attacks in severity and frequency) and Potassium (it plays an important role for normal muscle contraction).
  • 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)
13%
Protein
0%
Carbs
0%
Fiber
2%
Fat
1%
Saturated Fat
6%
Cholesterol
5%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin B12

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

MINERALS

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

Great source of Selenium

Helps the regulation of hormones in the body; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Fish, baked or broiled, made with cooking spray

Serving Size: oz, boneless, cooked (28g)

* Amount Per Serving
Calories 37 cal
Calories from Fat 10.8 cal
% Daily Value
Total Fat 1.2 g 1.8%
Saturated Fat 0.2 g 1.2%
Cholesterol 17.1 mg 5.7%
Sodium 122.4 mg 5.1%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 6.3 g 12.5%
 
Vitamins
Vitamin A 14 IU 0.3%
Vitamin B6 0.1 mg 4.9%
Vitamin B12 0.9 mcg 14.4%
Vitamin C 0.1 mg 0.2%
Vitamin D 1.7 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.4%
 
Minerals
Calcium (Ca) 3.4 mg 0.3%
Copper (Cu) 0 mg 1%
Iron (Fe) 0.1 mg 0.7%
Magnesium (Mg) 8.4 mg 2.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 103.9 mg 3%
Phosphorus (P) 82 mg 8.2%
Selenium (Se) 9.7 mcg 13.8%
Zinc (Zn) 0.1 mg 0.9%