Fish, coated, baked or broiled, made with margarine
✓
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 cup, cooked, flaked (136 g)
262.5 calories, 85.5 from fat
 
Carbs
17 g
 
Proteins
25.7 g
 
Fat
9.5 g
 
Sat. Fat
2 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, coated, baked or broiled, made with margarine has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (18%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (helps provide effective digestion) and Vitamin B6 (helps decrease asthma attacks in severity and frequency).
  • Fish, coated, baked or broiled, made with margarine contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (38% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.9 cal/g)
High
Density
(18 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
52%
Protein
6%
Carbs
3%
Fiber
15%
Fat
10%
Saturated Fat
21%
Cholesterol
33%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
88 min
35 min
66 min
105 min

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

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 margarine

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

* Amount Per Serving
Calories 262.5 cal
Calories from Fat 85.5 cal
% Daily Value
Total Fat 9.5 g 14.7%
Saturated Fat 2 g 10%
Cholesterol 62.6 mg 20.9%
Sodium 779.3 mg 32.5%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 25.7 g 51.5%
 
Vitamins
Vitamin A 299.2 IU 6%
Vitamin B6 0.4 mg 18.6%
Vitamin B12 3.2 mcg 53.3%
Vitamin C 0 mg 0%
Vitamin D 6.7 mcg 1.7%
Vitamin E 0 mg 0%
Vitamin K 9.9 mcg 12.4%
 
Minerals
Calcium (Ca) 54.4 mg 5.4%
Copper (Cu) 0.1 mg 5.8%
Iron (Fe) 1.5 mg 8.4%
Magnesium (Mg) 38.1 mg 9.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 432.5 mg 12.4%
Phosphorus (P) 341.4 mg 34.1%
Selenium (Se) 41.9 mcg 59.8%
Zinc (Zn) 0.8 mg 5.2%