Fish, coated, baked or broiled, made with oil
✓
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 cup, cooked, flaked (136 g)
288.3 calories, 111.6 from fat
 
Carbs
17 g
 
Proteins
25.7 g
 
Fat
12.4 g
 
Sat. Fat
2.2 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, coated, baked or broiled, made with oil 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 (16.1%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B6 (reduces the risk of heart attack).
  • Fish, coated, baked or broiled, made with oil 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
(2.1 cal/g)
High
Density
(16.1 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
52%
Protein
6%
Carbs
3%
Fiber
19%
Fat
11%
Saturated Fat
21%
Cholesterol
33%
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

Helps the regulation of hormones in the body; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Fish, coated, baked or broiled, made with oil

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

* Amount Per Serving
Calories 288.3 cal
Calories from Fat 111.6 cal
% Daily Value
Total Fat 12.4 g 19.1%
Saturated Fat 2.2 g 10.9%
Cholesterol 62.6 mg 20.9%
Sodium 779.3 mg 32.5%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 25.7 g 51.5%
 
Vitamins
Vitamin A 81.6 IU 1.6%
Vitamin B6 0.4 mg 18.6%
Vitamin B12 3.2 mcg 53.3%
Vitamin C 0 mg 0%
Vitamin D 6.5 mcg 1.6%
Vitamin E 0 mg 0%
Vitamin K 10.5 mcg 13.1%
 
Minerals
Calcium (Ca) 53 mg 5.4%
Copper (Cu) 0.1 mg 5.8%
Iron (Fe) 1.5 mg 8.5%
Magnesium (Mg) 38.1 mg 9.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 431.1 mg 12.3%
Phosphorus (P) 341.4 mg 34.1%
Selenium (Se) 42 mcg 60%
Zinc (Zn) 0.8 mg 5.2%