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 small fillet (113 g)
218.1 calories, 71.1 from fat
 
Carbs
14.1 g
 
Proteins
21.4 g
 
Fat
7.9 g
 
Sat. Fat
1.7 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 (a powerful booster of heart health), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (helps provide effective digestion) and Vitamin B6 (helps cure depression).
  • 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
Medium
Density
(1.9 cal/g)
High
Density
(18 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
43%
Protein
5%
Carbs
3%
Fiber
12%
Fat
8%
Saturated Fat
17%
Cholesterol
27%
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

Stimulates the creation of antioxidants; 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: small fillet (113g)

* Amount Per Serving
Calories 218.1 cal
Calories from Fat 71.1 cal
% Daily Value
Total Fat 7.9 g 12.2%
Saturated Fat 1.7 g 8.3%
Cholesterol 52 mg 17.3%
Sodium 647.5 mg 27%
Total Carbohydrate 14.1 g 4.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 21.4 g 42.8%
 
Vitamins
Vitamin A 248.6 IU 5%
Vitamin B6 0.3 mg 15.4%
Vitamin B12 2.7 mcg 44.3%
Vitamin C 0 mg 0%
Vitamin D 5.5 mcg 1.4%
Vitamin E 0 mg 0%
Vitamin K 8.2 mcg 10.3%
 
Minerals
Calcium (Ca) 45.2 mg 4.5%
Copper (Cu) 0.1 mg 4.8%
Iron (Fe) 1.3 mg 7%
Magnesium (Mg) 31.6 mg 7.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 359.3 mg 10.3%
Phosphorus (P) 283.6 mg 28.4%
Selenium (Se) 34.8 mcg 49.7%
Zinc (Zn) 0.6 mg 4.3%