Ray, steamed or poached

✓

Oz, Boneless, Raw (yield After Cooking)

23 g

✓

Oz, Boneless, Cooked

28 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

11 g

✓

Cubic Inch, Boneless, Cooked

17 g

✓

Cup, Cooked, Flaked

136 g

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• Ray, steamed or poached 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 (21.5%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (helps provide effective digestion), Vitamin B6 (helps cure depression) and Magnesium (relaxes the nervous system).
• Ray, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
• Good source of proteins (53% of DV/100g)! This item has no fiber content (0% of DV/100g).

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Calories

Nutrition

Risky Content

Medium Density (1.6 cal/g)

High Density (21.5 %/cal)

Medium Density (0.4 %/g)

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72% Protein

0% Carbs

0% Fiber

12% Fat

8%

Saturated Fat

29% Cholesterol

23% Sodium

0%

Added Sugar

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