Fish, coated, baked or broiled, made with oil
✓
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 cup, cooked, flaked (136 g)
288.3 calories, 111.6 from fat
 
Carbs
17 g
 
Proteins
25.7 g
 
Fat
12.4 g
 
Sat. Fat
2.2 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, coated, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (16.1%/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 (helps provide effective digestion) and Vitamin B6 (helps prevent formation of kidney stones).
  • Fish, coated, baked or broiled, made with oil contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (38% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(16.1 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
52%
Protein
6%
Carbs
3%
Fiber
19%
Fat
11%
Saturated Fat
21%
Cholesterol
33%
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

Stimulates the creation of antioxidants; 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 oil

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 288.3 cal
Calories from Fat 111.6 cal
% Daily Value
Total Fat 12.4 g 19.1%
Saturated Fat 2.2 g 10.9%
Cholesterol 62.6 mg 20.9%
Sodium 779.3 mg 32.5%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 25.7 g 51.5%
 
Vitamins
Vitamin A 81.6 IU 1.6%
Vitamin B6 0.4 mg 18.6%
Vitamin B12 3.2 mcg 53.3%
Vitamin C 0 mg 0%
Vitamin D 6.5 mcg 1.6%
Vitamin E 0 mg 0%
Vitamin K 10.5 mcg 13.1%
 
Minerals
Calcium (Ca) 53 mg 5.4%
Copper (Cu) 0.1 mg 5.8%
Iron (Fe) 1.5 mg 8.5%
Magnesium (Mg) 38.1 mg 9.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 431.1 mg 12.3%
Phosphorus (P) 341.4 mg 34.1%
Selenium (Se) 42 mcg 60%
Zinc (Zn) 0.8 mg 5.2%