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 large fillet (255 g)
492.2 calories, 161.1 from fat
 
Carbs
31.9 g
 
Proteins
48.2 g
 
Fat
17.9 g
 
Sat. Fat
3.7 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 (a powerful booster of heart health), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process) and Vitamin B6 (helps prevent formation of kidney stones).
  • 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)
97%
Protein
11%
Carbs
6%
Fiber
28%
Fat
19%
Saturated Fat
39%
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 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

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, coated, baked or broiled, made with margarine

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 492.2 cal
Calories from Fat 161.1 cal
% Daily Value
Total Fat 17.9 g 27.5%
Saturated Fat 3.7 g 18.7%
Cholesterol 117.3 mg 39.1%
Sodium 1461.2 mg 60.9%
Total Carbohydrate 31.9 g 10.6%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 48.2 g 96.5%
 
Vitamins
Vitamin A 561 IU 11.2%
Vitamin B6 0.7 mg 34.8%
Vitamin B12 6 mcg 99.9%
Vitamin C 0 mg 0%
Vitamin D 12.5 mcg 3.1%
Vitamin E 0 mg 0%
Vitamin K 18.6 mcg 23.3%
 
Minerals
Calcium (Ca) 102 mg 10.2%
Copper (Cu) 0.2 mg 10.8%
Iron (Fe) 2.8 mg 15.7%
Magnesium (Mg) 71.4 mg 17.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 810.9 mg 23.2%
Phosphorus (P) 640.1 mg 64%
Selenium (Se) 78.5 mcg 112.2%
Zinc (Zn) 1.5 mg 9.7%