Croaker, steamed or poached
✓
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, Cooked11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 large fillet (255 g)
334.1 calories, 91.8 from fat
 
Carbs
0 g
 
Proteins
57 g
 
Fat
10.2 g
 
Sat. Fat
3.5 g

KEY FACTS

(learn about health benefits or risks)
  • Croaker, steamed or poached 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 (27.9%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion), Vitamin B6 (helps decrease asthma attacks in severity and frequency), Magnesium (helps you sleep better) and Potassium (instrumental for the metabolic processing of various nutrients).
  • Croaker, steamed or poached 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
(27.9 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
114%
Protein
0%
Carbs
0%
Fiber
16%
Fat
17%
Saturated Fat
66%
Cholesterol
41%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
111 min
45 min
84 min
134 min

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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Croaker, steamed or poached

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 334.1 cal
Calories from Fat 91.8 cal
% Daily Value
Total Fat 10.2 g 15.7%
Saturated Fat 3.5 g 17.4%
Cholesterol 196.4 mg 65.5%
Sodium 984.3 mg 41%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 57 g 114%
 
Vitamins
Vitamin A 102 IU 2%
Vitamin B6 0.8 mg 38.5%
Vitamin B12 6.8 mcg 113.5%
Vitamin C 0 mg 0%
Vitamin D 2.3 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.3%
 
Minerals
Calcium (Ca) 48.5 mg 5.1%
Copper (Cu) 0.1 mg 6.8%
Iron (Fe) 1.2 mg 6.7%
Magnesium (Mg) 114.8 mg 28.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 941 mg 26.9%
Phosphorus (P) 606.9 mg 60.7%
Selenium (Se) 117 mcg 167.2%
Zinc (Zn) 1.4 mg 9%