Fish, coated, baked or broiled, made with cooking spray
✓
Nugget21 g
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 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 medium fillet (170 g)
292.4 calories, 61.2 from fat
 
Carbs
22.3 g
 
Proteins
33.6 g
 
Fat
6.8 g
 
Sat. Fat
1.6 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, coated, 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 (0.06 cal/oz).
  • Rich in vitamins and minerals (19.8%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B6 (helps prevent formation of kidney stones).
  • Fish, coated, 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 (39% of DV/100g)!
Calories Nutrition Risky Content
Calorie Density
Medium
Density
(1.7 cal/g)
Nutrition Density
High
Density
(19.8 %/cal)
High Risk Components Density
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
67%
Protein
7%
Carbs
4%
Fiber
10%
Fat
8%
Saturated Fat
27%
Cholesterol
41%
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, coated, baked or broiled, made with cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 292.4 cal
Calories from Fat 61.2 cal
% Daily Value
Total Fat 6.8 g 10.4%
Saturated Fat 1.6 g 7.9%
Cholesterol 81.6 mg 27.2%
Sodium 974.1 mg 40.6%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 33.6 g 67.1%
 
Vitamins
Vitamin A 107.7 IU 2.2%
Vitamin B6 0.5 mg 24.2%
Vitamin B12 4.2 mcg 69.4%
Vitamin C 0 mg 0%
Vitamin D 8.5 mcg 2.1%
Vitamin E 0 mg 0%
Vitamin K 2.6 mcg 3.2%
 
Minerals
Calcium (Ca) 69.7 mg 6.8%
Copper (Cu) 0.2 mg 7.6%
Iron (Fe) 2 mg 11%
Magnesium (Mg) 51 mg 12.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 562.7 mg 16.1%
Phosphorus (P) 445.4 mg 44.5%
Selenium (Se) 54.7 mcg 78.2%
Zinc (Zn) 1 mg 6.7%