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 medium fillet (170 g)
328.1 calories, 107.1 from fat
 
Carbs
21.3 g
 
Proteins
32.2 g
 
Fat
11.9 g
 
Sat. Fat
2.5 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 (stimulates the creation of antioxidants), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) 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)
64%
Protein
7%
Carbs
4%
Fiber
18%
Fat
13%
Saturated Fat
26%
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

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: medium fillet (170g)

* Amount Per Serving
Calories 328.1 cal
Calories from Fat 107.1 cal
% Daily Value
Total Fat 11.9 g 18.3%
Saturated Fat 2.5 g 12.5%
Cholesterol 78.2 mg 26.1%
Sodium 974.1 mg 40.6%
Total Carbohydrate 21.3 g 7.1%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 32.2 g 64.3%
 
Vitamins
Vitamin A 374 IU 7.5%
Vitamin B6 0.5 mg 23.2%
Vitamin B12 4 mcg 66.6%
Vitamin C 0 mg 0%
Vitamin D 8.3 mcg 2.1%
Vitamin E 0 mg 0%
Vitamin K 12.4 mcg 15.5%
 
Minerals
Calcium (Ca) 68 mg 6.8%
Copper (Cu) 0.1 mg 7.2%
Iron (Fe) 1.9 mg 10.5%
Magnesium (Mg) 47.6 mg 11.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 540.6 mg 15.4%
Phosphorus (P) 426.7 mg 42.7%
Selenium (Se) 52.4 mcg 74.8%
Zinc (Zn) 1 mg 6.5%