Ray, cooked
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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
✓
Cup, Cooked, Flaked136 g

Calories in 1 oz, with bone, raw (yield after cooking, bone removed) (15 g)
28.8 calories, 12.6 from fat
 
Carbs
0 g
 
Proteins
3.9 g
 
Fat
1.4 g
 
Sat. Fat
0.2 g

KEY FACTS

(learn about health benefits or risks)
  • Ray, cooked 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 (19.4%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process), Vitamin B6 (helps decrease asthma attacks in severity and frequency) and Magnesium (essential for proper hydration).
  • Ray, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (51% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.9 cal/g)
High
Density
(19.4 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
8%
Protein
0%
Carbs
0%
Fiber
2%
Fat
1%
Saturated Fat
3%
Cholesterol
3%
Sodium
0%
Added Sugar

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VITAMINS

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

MINERALS

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

Great source of Selenium

A powerful booster of heart health; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Ray, cooked

Serving Size: oz, with bone, raw (yield after cooking, bone removed) (15g)

* Amount Per Serving
Calories 28.8 cal
Calories from Fat 12.6 cal
% Daily Value
Total Fat 1.4 g 2.1%
Saturated Fat 0.2 g 1.2%
Cholesterol 9.3 mg 3.1%
Sodium 64.4 mg 2.7%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 3.9 g 7.7%
 
Vitamins
Vitamin A 38.5 IU 0.8%
Vitamin B6 0.1 mg 3.3%
Vitamin B12 0.2 mcg 4.1%
Vitamin C 0.1 mg 0.1%
Vitamin D 0.1 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 0.6 mcg 0.8%
 
Minerals
Calcium (Ca) 6.3 mg 0.6%
Copper (Cu) 0 mg 0.3%
Iron (Fe) 0.2 mg 0.9%
Magnesium (Mg) 9 mg 2.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 29.6 mg 0.8%
Phosphorus (P) 38.6 mg 3.9%
Selenium (Se) 6.7 mcg 9.6%
Zinc (Zn) 0.1 mg 0.5%