Croaker, steamed or poached
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Croaker (yield After Cooking, Bone Removed)82 g
✓
Medium Croaker (yield After Cooking, Bone Removed)163 g
✓
Large Croaker (yield After Cooking, Bone Removed)245 g
✓
Small Spot (yield After Cooking, Bone Removed)82 g
✓
Medium Spot (yield After Cooking, Bone Removed)163 g
✓
Large Spot (yield After Cooking, Bone Removed)245 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 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, Cooked11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 oz, with bone, cooked (yield after bone removed) (19 g)
24.9 calories, 7.2 from fat
 
Carbs
0 g
 
Proteins
4.2 g
 
Fat
0.8 g
 
Sat. Fat
0.3 g

KEY FACTS

(learn about health benefits or risks)
  • Croaker, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (27.9%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (a vital part of the body growth process), Vitamin B6 (reduces the risk of heart attack), Magnesium (essential for proper hydration) and Potassium (helps prevent muscle cramps).
  • Croaker, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (45% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.3 cal/g)
High
Density
(27.9 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
9%
Protein
0%
Carbs
0%
Fiber
1%
Fat
1%
Saturated Fat
5%
Cholesterol
3%
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, steamed or poached

Serving Size: oz, with bone, cooked (yield after bone removed) (19g)

* Amount Per Serving
Calories 24.9 cal
Calories from Fat 7.2 cal
% Daily Value
Total Fat 0.8 g 1.2%
Saturated Fat 0.3 g 1.3%
Cholesterol 14.6 mg 4.9%
Sodium 73.3 mg 3.1%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 4.2 g 8.5%
 
Vitamins
Vitamin A 7.6 IU 0.2%
Vitamin B6 0.1 mg 2.9%
Vitamin B12 0.5 mcg 8.5%
Vitamin C 0 mg 0%
Vitamin D 0.2 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 3.6 mg 0.4%
Copper (Cu) 0 mg 0.5%
Iron (Fe) 0.1 mg 0.5%
Magnesium (Mg) 8.6 mg 2.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 70.1 mg 2%
Phosphorus (P) 45.2 mg 4.5%
Selenium (Se) 8.7 mcg 12.5%
Zinc (Zn) 0.1 mg 0.7%