Fish, baked or broiled, made with oil
✓
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 cup, cooked, flaked (136 g)
213.5 calories, 90 from fat
 
Carbs
0.1 g
 
Proteins
29.6 g
 
Fat
10 g
 
Sat. Fat
1.8 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, baked or broiled, made with oil 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 (23%/cal) - a good source of Vitamin B12 (helps prevent Alzheimer's disease), Selenium (helps the regulation of hormones in the body), Phosphorus (a vital part of the body growth process), Vitamin B6 (helps prevent formation of kidney stones) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Fish, baked or broiled, made with oil contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/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
(23 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
59%
Protein
0%
Carbs
0%
Fiber
15%
Fat
9%
Saturated Fat
27%
Cholesterol
25%
Sodium
0%
Added Sugar

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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

Fish, baked or broiled, made with oil

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

* Amount Per Serving
Calories 213.5 cal
Calories from Fat 90 cal
% Daily Value
Total Fat 10 g 15.4%
Saturated Fat 1.8 g 8.8%
Cholesterol 80.2 mg 26.7%
Sodium 594.3 mg 24.8%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 29.6 g 59.3%
 
Vitamins
Vitamin A 68 IU 1.4%
Vitamin B6 0.5 mg 23%
Vitamin B12 4.1 mcg 68%
Vitamin C 0.7 mg 1.1%
Vitamin D 8.2 mcg 2%
Vitamin E 0 mg 0%
Vitamin K 6.9 mcg 8.7%
 
Minerals
Calcium (Ca) 16.3 mg 1.4%
Copper (Cu) 0.1 mg 4.6%
Iron (Fe) 0.6 mg 3.5%
Magnesium (Mg) 39.4 mg 9.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 492.3 mg 14.1%
Phosphorus (P) 389 mg 38.9%
Selenium (Se) 45.8 mcg 65.5%
Zinc (Zn) 0.6 mg 4.1%