Fish, coated, baked or broiled, made with margarine
✓
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)
328.1 calories, 107.1 from fat
 
Carbs
21.3 g
 
Proteins
32.2 g
 
Fat
11.9 g
 
Sat. Fat
2.5 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, coated, baked or broiled, made with margarine has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (18%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion) and Vitamin B6 (reduces the risk of heart attack).
  • Fish, coated, baked or broiled, made with margarine contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (38% of DV/100g)!
Calories Nutrition Risky Content
Calorie Density
Medium
Density
(1.9 cal/g)
Nutrition Density
High
Density
(18 %/cal)
High Risk Components Density
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
64%
Protein
7%
Carbs
4%
Fiber
18%
Fat
13%
Saturated Fat
26%
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; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Fish, coated, baked or broiled, made with margarine

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 328.1 cal
Calories from Fat 107.1 cal
% Daily Value
Total Fat 11.9 g 18.3%
Saturated Fat 2.5 g 12.5%
Cholesterol 78.2 mg 26.1%
Sodium 974.1 mg 40.6%
Total Carbohydrate 21.3 g 7.1%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 32.2 g 64.3%
 
Vitamins
Vitamin A 374 IU 7.5%
Vitamin B6 0.5 mg 23.2%
Vitamin B12 4 mcg 66.6%
Vitamin C 0 mg 0%
Vitamin D 8.3 mcg 2.1%
Vitamin E 0 mg 0%
Vitamin K 12.4 mcg 15.5%
 
Minerals
Calcium (Ca) 68 mg 6.8%
Copper (Cu) 0.1 mg 7.2%
Iron (Fe) 1.9 mg 10.5%
Magnesium (Mg) 47.6 mg 11.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 540.6 mg 15.4%
Phosphorus (P) 426.7 mg 42.7%
Selenium (Se) 52.4 mcg 74.8%
Zinc (Zn) 1 mg 6.5%