Fish, coated, baked or broiled, made with cooking spray
✓
Nugget21 g
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 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 large fillet (255 g)
438.6 calories, 90.9 from fat
 
Carbs
33.5 g
 
Proteins
50.3 g
 
Fat
10.1 g
 
Sat. Fat
2.4 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, coated, 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 (0.06 cal/oz).
  • Rich in vitamins and minerals (19.8%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B6 (helps decrease asthma attacks in severity and frequency).
  • Fish, coated, 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 (39% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(19.8 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
101%
Protein
11%
Carbs
6%
Fiber
16%
Fat
12%
Saturated Fat
41%
Cholesterol
61%
Sodium
0%
Added Sugar

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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

Important for the stimulation of antibodies; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Fish, coated, baked or broiled, made with cooking spray

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 438.6 cal
Calories from Fat 90.9 cal
% Daily Value
Total Fat 10.1 g 15.6%
Saturated Fat 2.4 g 11.8%
Cholesterol 122.4 mg 40.8%
Sodium 1461.2 mg 60.9%
Total Carbohydrate 33.5 g 11.2%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 50.3 g 100.7%
 
Vitamins
Vitamin A 161.5 IU 3.2%
Vitamin B6 0.7 mg 36.3%
Vitamin B12 6.2 mcg 104.1%
Vitamin C 0 mg 0%
Vitamin D 12.8 mcg 3.2%
Vitamin E 0 mg 0%
Vitamin K 3.8 mcg 4.8%
 
Minerals
Calcium (Ca) 104.6 mg 10.2%
Copper (Cu) 0.2 mg 11.3%
Iron (Fe) 3 mg 16.4%
Magnesium (Mg) 76.5 mg 19.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 844.1 mg 24.1%
Phosphorus (P) 668.1 mg 66.8%
Selenium (Se) 82.1 mcg 117.3%
Zinc (Zn) 1.5 mg 10%