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 small fillet (113 g)
194.4 calories, 40.5 from fat
 
Carbs
14.8 g
 
Proteins
22.3 g
 
Fat
4.5 g
 
Sat. Fat
1 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)
45%
Protein
5%
Carbs
3%
Fiber
7%
Fat
5%
Saturated Fat
18%
Cholesterol
27%
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

Helps the regulation of hormones in the body; 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: small fillet (113g)

* Amount Per Serving
Calories 194.4 cal
Calories from Fat 40.5 cal
% Daily Value
Total Fat 4.5 g 6.9%
Saturated Fat 1 g 5.2%
Cholesterol 54.2 mg 18.1%
Sodium 647.5 mg 27%
Total Carbohydrate 14.8 g 4.9%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 22.3 g 44.6%
 
Vitamins
Vitamin A 71.6 IU 1.4%
Vitamin B6 0.3 mg 16.1%
Vitamin B12 2.8 mcg 46.1%
Vitamin C 0 mg 0%
Vitamin D 5.7 mcg 1.4%
Vitamin E 0 mg 0%
Vitamin K 1.7 mcg 2.1%
 
Minerals
Calcium (Ca) 46.3 mg 4.5%
Copper (Cu) 0.1 mg 5%
Iron (Fe) 1.3 mg 7.3%
Magnesium (Mg) 33.9 mg 8.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 374 mg 10.7%
Phosphorus (P) 296.1 mg 29.6%
Selenium (Se) 36.4 mcg 52%
Zinc (Zn) 0.7 mg 4.4%