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 small spot (yield after cooking, bone removed) (98 g)
167.6 calories, 34.2 from fat
 
Carbs
12.8 g
 
Proteins
19.4 g
 
Fat
3.8 g
 
Sat. Fat
1.3 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 (relaxes the nervous system) and Potassium (it plays an important role for normal muscle contraction).
  • 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)
39%
Protein
4%
Carbs
2%
Fiber
6%
Fat
7%
Saturated Fat
20%
Cholesterol
19%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
56 min
22 min
42 min
67 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

Stimulates the creation of antioxidants; 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: small spot (yield after cooking, bone removed) (98g)

* Amount Per Serving
Calories 167.6 cal
Calories from Fat 34.2 cal
% Daily Value
Total Fat 3.8 g 5.8%
Saturated Fat 1.3 g 6.5%
Cholesterol 59.8 mg 19.9%
Sodium 453.7 mg 18.9%
Total Carbohydrate 12.8 g 4.3%
Dietary Fiber 0.6 g 2.4%
Sugars (Added) 0 g 0%
Protein 19.4 g 38.7%
 
Vitamins
Vitamin A 58.8 IU 1.2%
Vitamin B6 0.3 mg 13.7%
Vitamin B12 2.2 mcg 36.9%
Vitamin C 0 mg 0%
Vitamin D 0.8 mcg 0.2%
Vitamin E 0 mg 0%
Vitamin K 0.8 mcg 1%
 
Minerals
Calcium (Ca) 45.1 mg 4.9%
Copper (Cu) 0.1 mg 3.7%
Iron (Fe) 1.1 mg 6.3%
Magnesium (Mg) 45.1 mg 11.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 373.4 mg 10.7%
Phosphorus (P) 235.2 mg 23.5%
Selenium (Se) 40.2 mcg 57.4%
Zinc (Zn) 0.6 mg 4.2%