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 oz, with bone, raw (yield after cooking, bone removed) (18 g)
31 calories, 6.3 from fat
 
Carbs
2.4 g
 
Proteins
3.6 g
 
Fat
0.7 g
 
Sat. Fat
0.2 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 you to get a good night's sleep), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B6 (helps prevent formation of kidney stones).
  • 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)
7%
Protein
1%
Carbs
0%
Fiber
1%
Fat
1%
Saturated Fat
3%
Cholesterol
4%
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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: oz, with bone, raw (yield after cooking, bone removed) (18g)

* Amount Per Serving
Calories 31 cal
Calories from Fat 6.3 cal
% Daily Value
Total Fat 0.7 g 1.1%
Saturated Fat 0.2 g 0.8%
Cholesterol 8.6 mg 2.9%
Sodium 103.1 mg 4.3%
Total Carbohydrate 2.4 g 0.8%
Dietary Fiber 0.1 g 0.4%
Sugars (Added) 0 g 0%
Protein 3.6 g 7.1%
 
Vitamins
Vitamin A 11.4 IU 0.2%
Vitamin B6 0.1 mg 2.6%
Vitamin B12 0.4 mcg 7.3%
Vitamin C 0 mg 0%
Vitamin D 0.9 mcg 0.2%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.3%
 
Minerals
Calcium (Ca) 7.4 mg 0.7%
Copper (Cu) 0 mg 0.8%
Iron (Fe) 0.2 mg 1.2%
Magnesium (Mg) 5.4 mg 1.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 59.6 mg 1.7%
Phosphorus (P) 47.2 mg 4.7%
Selenium (Se) 5.8 mcg 8.3%
Zinc (Zn) 0.1 mg 0.7%