Fish, coated, baked or broiled, made without fat
✓
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)
229.8 calories, 45 from fat
 
Carbs
17.8 g
 
Proteins
26.9 g
 
Fat
5 g
 
Sat. Fat
1.2 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, coated, baked or broiled, made without fat 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 (20.1%/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 (reduces the risk of heart attack).
  • Fish, coated, baked or broiled, made without fat contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (40% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(20.1 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
54%
Protein
6%
Carbs
3%
Fiber
8%
Fat
6%
Saturated Fat
22%
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 without fat

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

* Amount Per Serving
Calories 229.8 cal
Calories from Fat 45 cal
% Daily Value
Total Fat 5 g 7.7%
Saturated Fat 1.2 g 6.2%
Cholesterol 65.3 mg 21.8%
Sodium 779.3 mg 32.5%
Total Carbohydrate 17.8 g 5.9%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 26.9 g 53.9%
 
Vitamins
Vitamin A 86.1 IU 1.7%
Vitamin B6 0.4 mg 19.4%
Vitamin B12 3.3 mcg 55.5%
Vitamin C 0 mg 0%
Vitamin D 6.8 mcg 1.7%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.6%
 
Minerals
Calcium (Ca) 55.8 mg 5.4%
Copper (Cu) 0.1 mg 6.1%
Iron (Fe) 1.6 mg 8.8%
Magnesium (Mg) 40.8 mg 10.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 451.5 mg 12.9%
Phosphorus (P) 357.7 mg 35.8%
Selenium (Se) 43.9 mcg 62.8%
Zinc (Zn) 0.8 mg 5.3%