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 large fillet (255 g)
540.6 calories, 209.7 from fat
 
Carbs
31.9 g
 
Proteins
48.3 g
 
Fat
23.3 g
 
Sat. Fat
4.1 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 (stimulates the creation of antioxidants), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B6 (reduces the risk of heart attack).
  • 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)
97%
Protein
11%
Carbs
6%
Fiber
36%
Fat
21%
Saturated Fat
39%
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 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

Stimulates the creation of antioxidants; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Fish, coated, baked or broiled, made with oil

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 540.6 cal
Calories from Fat 209.7 cal
% Daily Value
Total Fat 23.3 g 35.9%
Saturated Fat 4.1 g 20.5%
Cholesterol 117.3 mg 39.1%
Sodium 1461.2 mg 60.9%
Total Carbohydrate 31.9 g 10.6%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 48.3 g 96.5%
 
Vitamins
Vitamin A 153 IU 3.1%
Vitamin B6 0.7 mg 34.8%
Vitamin B12 6 mcg 99.9%
Vitamin C 0 mg 0%
Vitamin D 12.2 mcg 3.1%
Vitamin E 0 mg 0%
Vitamin K 19.6 mcg 24.5%
 
Minerals
Calcium (Ca) 99.5 mg 10.2%
Copper (Cu) 0.2 mg 10.8%
Iron (Fe) 2.9 mg 15.9%
Magnesium (Mg) 71.4 mg 17.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 808.4 mg 23.1%
Phosphorus (P) 640.1 mg 64%
Selenium (Se) 78.8 mcg 112.6%
Zinc (Zn) 1.5 mg 9.7%