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 medium fillet (170 g)
292.4 calories, 61.2 from fat
 
Carbs
22.3 g
 
Proteins
33.6 g
 
Fat
6.8 g
 
Sat. Fat
1.6 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 (helps the regulation of hormones in the body), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B6 (reduces the risk of heart attack).
  • 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)
67%
Protein
7%
Carbs
4%
Fiber
10%
Fat
8%
Saturated Fat
27%
Cholesterol
41%
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

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, coated, baked or broiled, made with cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 292.4 cal
Calories from Fat 61.2 cal
% Daily Value
Total Fat 6.8 g 10.4%
Saturated Fat 1.6 g 7.9%
Cholesterol 81.6 mg 27.2%
Sodium 974.1 mg 40.6%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 33.6 g 67.1%
 
Vitamins
Vitamin A 107.7 IU 2.2%
Vitamin B6 0.5 mg 24.2%
Vitamin B12 4.2 mcg 69.4%
Vitamin C 0 mg 0%
Vitamin D 8.5 mcg 2.1%
Vitamin E 0 mg 0%
Vitamin K 2.6 mcg 3.2%
 
Minerals
Calcium (Ca) 69.7 mg 6.8%
Copper (Cu) 0.2 mg 7.6%
Iron (Fe) 2 mg 11%
Magnesium (Mg) 51 mg 12.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 562.7 mg 16.1%
Phosphorus (P) 445.4 mg 44.5%
Selenium (Se) 54.7 mcg 78.2%
Zinc (Zn) 1 mg 6.7%