Fish, baked or broiled, made with cooking spray
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 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, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 small fillet (113 g)
149.2 calories, 42.3 from fat
 
Carbs
0.2 g
 
Proteins
25.3 g
 
Fat
4.7 g
 
Sat. Fat
1 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, baked or broiled, made with cooking spray 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 (27.3%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), Vitamin B6 (helps prevent formation of kidney stones) and Potassium (helps prevent muscle cramps).
  • Fish, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/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
(27.3 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
51%
Protein
0%
Carbs
0%
Fiber
7%
Fat
5%
Saturated Fat
23%
Cholesterol
21%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
50 min
20 min
37 min
60 min

VITAMINS

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

Great source of Vitamin B12

Helps you to get a good night's sleep; Helps prevent Alzheimer's disease.

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

Fish, baked or broiled, made with cooking spray

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 149.2 cal
Calories from Fat 42.3 cal
% Daily Value
Total Fat 4.7 g 7.2%
Saturated Fat 1 g 4.9%
Cholesterol 68.9 mg 23%
Sodium 493.8 mg 20.6%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 25.3 g 50.5%
 
Vitamins
Vitamin A 56.5 IU 1.1%
Vitamin B6 0.4 mg 19.6%
Vitamin B12 3.5 mcg 58%
Vitamin C 0.6 mg 0.9%
Vitamin D 7 mcg 1.8%
Vitamin E 0 mg 0%
Vitamin K 1.1 mcg 1.4%
 
Minerals
Calcium (Ca) 13.6 mg 1.1%
Copper (Cu) 0.1 mg 3.9%
Iron (Fe) 0.5 mg 3%
Magnesium (Mg) 33.9 mg 8.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 419.2 mg 12%
Phosphorus (P) 331.1 mg 33.1%
Selenium (Se) 39.1 mcg 55.9%
Zinc (Zn) 0.5 mg 3.5%