Croaker, baked or broiled, fat not added in cooking
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Croaker (yield After Cooking, Bone Removed)82 g
✓
Medium Croaker (yield After Cooking, Bone Removed)163 g
✓
Large Croaker (yield After Cooking, Bone Removed)245 g
✓
Small Spot (yield After Cooking, Bone Removed)82 g
✓
Medium Spot (yield After Cooking, Bone Removed)163 g
✓
Large Spot (yield After Cooking, Bone Removed)245 g
✓
Cup, Cooked, Flaked136 g
✓
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

Calories in 1 cup, cooked, flaked (136 g)
178.2 calories, 48.6 from fat
 
Carbs
0.1 g
 
Proteins
30.5 g
 
Fat
5.4 g
 
Sat. Fat
1.9 g

KEY FACTS

(learn about health benefits or risks)
  • Croaker, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (29.7%/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), Vitamin B6 (helps prevent formation of kidney stones), Magnesium (relaxes the nervous system) and Potassium (it plays an important role for normal muscle contraction).
  • Croaker, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (45% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.3 cal/g)
High
Density
(29.7 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
61%
Protein
0%
Carbs
0%
Fiber
8%
Fat
9%
Saturated Fat
35%
Cholesterol
23%
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

Helps the regulation of hormones in the body; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Croaker, baked or broiled, fat not added in cooking

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

* Amount Per Serving
Calories 178.2 cal
Calories from Fat 48.6 cal
% Daily Value
Total Fat 5.4 g 8.4%
Saturated Fat 1.9 g 9.3%
Cholesterol 104.7 mg 34.9%
Sodium 546.7 mg 22.8%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 30.5 g 60.9%
 
Vitamins
Vitamin A 63.5 IU 1.3%
Vitamin B6 0.5 mg 23.2%
Vitamin B12 3.8 mcg 64.1%
Vitamin C 0.7 mg 1.1%
Vitamin D 1.2 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.2%
 
Minerals
Calcium (Ca) 25.8 mg 2.7%
Copper (Cu) 0.1 mg 3.6%
Iron (Fe) 0.6 mg 3.6%
Magnesium (Mg) 68 mg 17%
Manganese (Mn) 0 mg 0%
Potassium (K) 593 mg 16.9%
Phosphorus (P) 360.4 mg 36%
Selenium (Se) 62.6 mcg 89.4%
Zinc (Zn) 0.7 mg 4.8%