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 spot (yield after cooking, bone removed) (195 g)
333.5 calories, 67.5 from fat
 
Carbs
25.5 g
 
Proteins
38.5 g
 
Fat
7.5 g
 
Sat. Fat
2.6 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 (a powerful booster of heart health), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (a vital part of the body growth process), Vitamin B6 (helps prevent formation of kidney stones), Magnesium (essential for proper hydration) and Potassium (instrumental for the metabolic processing of various nutrients).
  • 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)
77%
Protein
9%
Carbs
5%
Fiber
12%
Fat
13%
Saturated Fat
40%
Cholesterol
38%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
111 min
44 min
83 min
133 min

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; Important for the stimulation of antibodies.

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 spot (yield after cooking, bone removed) (195g)

* Amount Per Serving
Calories 333.5 cal
Calories from Fat 67.5 cal
% Daily Value
Total Fat 7.5 g 11.5%
Saturated Fat 2.6 g 12.9%
Cholesterol 119 mg 39.6%
Sodium 902.9 mg 37.6%
Total Carbohydrate 25.5 g 8.5%
Dietary Fiber 1.2 g 4.7%
Sugars (Added) 0 g 0%
Protein 38.5 g 77.1%
 
Vitamins
Vitamin A 117 IU 2.3%
Vitamin B6 0.5 mg 27.2%
Vitamin B12 4.4 mcg 73.5%
Vitamin C 0 mg 0%
Vitamin D 1.6 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 1.6 mcg 2%
 
Minerals
Calcium (Ca) 89.7 mg 9.8%
Copper (Cu) 0.1 mg 7.4%
Iron (Fe) 2.3 mg 12.6%
Magnesium (Mg) 89.7 mg 22.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 743 mg 21.2%
Phosphorus (P) 468 mg 46.8%
Selenium (Se) 80 mcg 114.2%
Zinc (Zn) 1.2 mg 8.3%