Croaker, coated, baked or broiled, fat not added in cooking
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Croaker (yield After Cooking, Bone Removed)98 g
✓
Medium Croaker (yield After Cooking, Bone Removed)195 g
✓
Large Croaker (yield After Cooking, Bone Removed)292 g
✓
Small Spot (yield After Cooking, Bone Removed)98 g
✓
Medium Spot (yield After Cooking, Bone Removed)195 g
✓
Large Spot (yield After Cooking, Bone Removed)292 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)
290.7 calories, 58.5 from fat
 
Carbs
22.3 g
 
Proteins
33.6 g
 
Fat
6.5 g
 
Sat. Fat
2.2 g

KEY FACTS

(learn about health benefits or risks)
  • Croaker, coated, baked or broiled, fat not added in cooking 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 (21.2%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process), Vitamin B6 (helps decrease asthma attacks in severity and frequency), Magnesium (essential for proper hydration) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Croaker, coated, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (40% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(21.2 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
67%
Protein
7%
Carbs
4%
Fiber
10%
Fat
11%
Saturated Fat
35%
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

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Croaker, coated, baked or broiled, fat not added in cooking

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 290.7 cal
Calories from Fat 58.5 cal
% Daily Value
Total Fat 6.5 g 10.1%
Saturated Fat 2.2 g 11.2%
Cholesterol 103.7 mg 34.6%
Sodium 787.1 mg 32.8%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 33.6 g 67.2%
 
Vitamins
Vitamin A 102 IU 2%
Vitamin B6 0.5 mg 23.7%
Vitamin B12 3.8 mcg 64%
Vitamin C 0 mg 0%
Vitamin D 1.4 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 1.4 mcg 1.7%
 
Minerals
Calcium (Ca) 78.2 mg 8.5%
Copper (Cu) 0.1 mg 6.5%
Iron (Fe) 2 mg 11%
Magnesium (Mg) 78.2 mg 19.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 647.7 mg 18.5%
Phosphorus (P) 408 mg 40.8%
Selenium (Se) 69.7 mcg 99.6%
Zinc (Zn) 1.1 mg 7.3%