Croaker, coated, baked or broiled, fat not added in cooking
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Croaker (yield After Cooking, Bone Removed)98 g
✓
Medium Croaker (yield After Cooking, Bone Removed)195 g
✓
Large Croaker (yield After Cooking, Bone Removed)292 g
✓
Small Spot (yield After Cooking, Bone Removed)98 g
✓
Medium Spot (yield After Cooking, Bone Removed)195 g
✓
Large Spot (yield After Cooking, Bone Removed)292 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 spot (yield after cooking, bone removed) (292 g)
499.3 calories, 100.8 from fat
 
Carbs
38.3 g
 
Proteins
57.7 g
 
Fat
11.2 g
 
Sat. Fat
3.9 g

KEY FACTS

(learn about health benefits or risks)
  • Croaker, coated, 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 (0.06 cal/oz).
  • Rich in vitamins and minerals (21.2%/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), Vitamin B6 (helps cure depression), Magnesium (essential for proper hydration) and Potassium (helps improve the health of your bones).
  • Croaker, coated, 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 (40% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(21.2 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
115%
Protein
13%
Carbs
7%
Fiber
17%
Fat
19%
Saturated Fat
59%
Cholesterol
56%
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

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

NUTRITION LABEL

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

Nutrition Facts

Croaker, coated, baked or broiled, fat not added in cooking

Serving Size: large spot (yield after cooking, bone removed) (292g)

* Amount Per Serving
Calories 499.3 cal
Calories from Fat 100.8 cal
% Daily Value
Total Fat 11.2 g 17.3%
Saturated Fat 3.9 g 19.3%
Cholesterol 178.1 mg 59.4%
Sodium 1352 mg 56.3%
Total Carbohydrate 38.3 g 12.8%
Dietary Fiber 1.8 g 7%
Sugars (Added) 0 g 0%
Protein 57.7 g 115.4%
 
Vitamins
Vitamin A 175.2 IU 3.5%
Vitamin B6 0.8 mg 40.7%
Vitamin B12 6.6 mcg 110%
Vitamin C 0 mg 0%
Vitamin D 2.3 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 2.3 mcg 2.9%
 
Minerals
Calcium (Ca) 134.3 mg 14.6%
Copper (Cu) 0.2 mg 11.1%
Iron (Fe) 3.4 mg 18.8%
Magnesium (Mg) 134.3 mg 33.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 1112.5 mg 31.8%
Phosphorus (P) 700.8 mg 70.1%
Selenium (Se) 119.7 mcg 171%
Zinc (Zn) 1.9 mg 12.5%