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 small fillet (113 g)
149.2 calories, 42.3 from fat
 
Carbs
0.2 g
 
Proteins
25.3 g
 
Fat
4.7 g
 
Sat. Fat
1 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 prevent Alzheimer's disease), Selenium (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), Vitamin B6 (reduces the risk of heart attack) and Potassium (it plays an important role for normal muscle contraction).
  • 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)
51%
Protein
0%
Carbs
0%
Fiber
7%
Fat
5%
Saturated Fat
23%
Cholesterol
21%
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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Fish, baked or broiled, made with cooking spray

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 149.2 cal
Calories from Fat 42.3 cal
% Daily Value
Total Fat 4.7 g 7.2%
Saturated Fat 1 g 4.9%
Cholesterol 68.9 mg 23%
Sodium 493.8 mg 20.6%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 25.3 g 50.5%
 
Vitamins
Vitamin A 56.5 IU 1.1%
Vitamin B6 0.4 mg 19.6%
Vitamin B12 3.5 mcg 58%
Vitamin C 0.6 mg 0.9%
Vitamin D 7 mcg 1.8%
Vitamin E 0 mg 0%
Vitamin K 1.1 mcg 1.4%
 
Minerals
Calcium (Ca) 13.6 mg 1.1%
Copper (Cu) 0.1 mg 3.9%
Iron (Fe) 0.5 mg 3%
Magnesium (Mg) 33.9 mg 8.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 419.2 mg 12%
Phosphorus (P) 331.1 mg 33.1%
Selenium (Se) 39.1 mcg 55.9%
Zinc (Zn) 0.5 mg 3.5%