Fish, baked or broiled, made without fat
✓
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 medium fillet (170 g)
219.3 calories, 57.6 from fat
 
Carbs
0.2 g
 
Proteins
38.2 g
 
Fat
6.4 g
 
Sat. Fat
1.4 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, baked or broiled, made without fat 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 (28%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process), Vitamin B6 (reduces the risk of heart attack) and Potassium (it plays an important role for normal muscle contraction).
  • Fish, baked or broiled, made without fat 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
(28 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
76%
Protein
0%
Carbs
0%
Fiber
10%
Fat
7%
Saturated Fat
35%
Cholesterol
31%
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

A powerful booster of heart health; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Fish, baked or broiled, made without fat

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 219.3 cal
Calories from Fat 57.6 cal
% Daily Value
Total Fat 6.4 g 9.9%
Saturated Fat 1.4 g 7.2%
Cholesterol 103.7 mg 34.6%
Sodium 742.9 mg 31%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 38.2 g 76.3%
 
Vitamins
Vitamin A 85 IU 1.7%
Vitamin B6 0.6 mg 29.6%
Vitamin B12 5.3 mcg 87.6%
Vitamin C 0.9 mg 1.4%
Vitamin D 10.5 mcg 2.6%
Vitamin E 0 mg 0%
Vitamin K 1.7 mcg 2.1%
 
Minerals
Calcium (Ca) 22.1 mg 1.7%
Copper (Cu) 0.1 mg 6%
Iron (Fe) 0.8 mg 4.4%
Magnesium (Mg) 51 mg 12.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 632.4 mg 18.1%
Phosphorus (P) 499.8 mg 50%
Selenium (Se) 59 mcg 84.3%
Zinc (Zn) 0.8 mg 5.3%