Fish, baked or broiled, made with cooking spray
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 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 large fillet (255 g)
336.6 calories, 95.4 from fat
 
Carbs
0.5 g
 
Proteins
57 g
 
Fat
10.6 g
 
Sat. Fat
2.2 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, baked or broiled, made with cooking spray 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 (27.3%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), Vitamin B6 (helps decrease asthma attacks in severity and frequency) and Potassium (plays an important role in the process of keeping brain function normal level).
  • Fish, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/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
(27.3 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
114%
Protein
0%
Carbs
0%
Fiber
16%
Fat
11%
Saturated Fat
52%
Cholesterol
46%
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

Fish, baked or broiled, made with cooking spray

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 336.6 cal
Calories from Fat 95.4 cal
% Daily Value
Total Fat 10.6 g 16.4%
Saturated Fat 2.2 g 11%
Cholesterol 155.6 mg 51.8%
Sodium 1114.4 mg 46.4%
Total Carbohydrate 0.5 g 0.2%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 57 g 114%
 
Vitamins
Vitamin A 127.5 IU 2.6%
Vitamin B6 0.9 mg 44.2%
Vitamin B12 7.9 mcg 130.9%
Vitamin C 1.3 mg 2.1%
Vitamin D 15.8 mcg 4%
Vitamin E 0 mg 0%
Vitamin K 2.6 mcg 3.2%
 
Minerals
Calcium (Ca) 30.6 mg 2.6%
Copper (Cu) 0.2 mg 8.8%
Iron (Fe) 1.2 mg 6.7%
Magnesium (Mg) 76.5 mg 19.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 946.1 mg 27%
Phosphorus (P) 747.2 mg 74.7%
Selenium (Se) 88.2 mcg 126%
Zinc (Zn) 1.2 mg 7.8%