Fish, coated, baked or broiled, made with cooking spray
✓
Nugget21 g
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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)
438.6 calories, 90.9 from fat
 
Carbs
33.5 g
 
Proteins
50.3 g
 
Fat
10.1 g
 
Sat. Fat
2.4 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, coated, 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 (0.06 cal/oz).
  • Rich in vitamins and minerals (19.8%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B6 (helps cure depression).
  • Fish, coated, 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 (39% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(19.8 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
101%
Protein
11%
Carbs
6%
Fiber
16%
Fat
12%
Saturated Fat
41%
Cholesterol
61%
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, coated, baked or broiled, made with cooking spray

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 438.6 cal
Calories from Fat 90.9 cal
% Daily Value
Total Fat 10.1 g 15.6%
Saturated Fat 2.4 g 11.8%
Cholesterol 122.4 mg 40.8%
Sodium 1461.2 mg 60.9%
Total Carbohydrate 33.5 g 11.2%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 50.3 g 100.7%
 
Vitamins
Vitamin A 161.5 IU 3.2%
Vitamin B6 0.7 mg 36.3%
Vitamin B12 6.2 mcg 104.1%
Vitamin C 0 mg 0%
Vitamin D 12.8 mcg 3.2%
Vitamin E 0 mg 0%
Vitamin K 3.8 mcg 4.8%
 
Minerals
Calcium (Ca) 104.6 mg 10.2%
Copper (Cu) 0.2 mg 11.3%
Iron (Fe) 3 mg 16.4%
Magnesium (Mg) 76.5 mg 19.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 844.1 mg 24.1%
Phosphorus (P) 668.1 mg 66.8%
Selenium (Se) 82.1 mcg 117.3%
Zinc (Zn) 1.5 mg 10%