Croaker, cooked
✓
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)
217.6 calories, 92.7 from fat
 
Carbs
0.1 g
 
Proteins
29.6 g
 
Fat
10.3 g
 
Sat. Fat
2.5 g

KEY FACTS

(learn about health benefits or risks)
  • Croaker, cooked 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 (24.3%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (helps provide effective digestion), Vitamin B6 (helps cure depression), Magnesium (helps you to get bigger and stronger muscles) and Potassium (helps prevent muscle cramps).
  • Croaker, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (44% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.6 cal/g)
High
Density
(24.3 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
59%
Protein
0%
Carbs
0%
Fiber
16%
Fat
12%
Saturated Fat
34%
Cholesterol
21%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
73 min
29 min
54 min
87 min

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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Croaker, cooked

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

* Amount Per Serving
Calories 217.6 cal
Calories from Fat 92.7 cal
% Daily Value
Total Fat 10.3 g 15.8%
Saturated Fat 2.5 g 12.3%
Cholesterol 102 mg 34%
Sodium 503.2 mg 21%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 29.6 g 59.2%
 
Vitamins
Vitamin A 58.9 IU 1.2%
Vitamin B6 0.5 mg 22.5%
Vitamin B12 3.7 mcg 62.3%
Vitamin C 0.7 mg 1.1%
Vitamin D 1.2 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 5.7 mcg 7.1%
 
Minerals
Calcium (Ca) 25.8 mg 2.7%
Copper (Cu) 0.1 mg 3.5%
Iron (Fe) 0.6 mg 3.5%
Magnesium (Mg) 66.6 mg 16.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 576.6 mg 16.5%
Phosphorus (P) 349.5 mg 35%
Selenium (Se) 60.8 mcg 86.8%
Zinc (Zn) 0.7 mg 4.7%