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 small fillet (113 g)
218.1 calories, 71.1 from fat
 
Carbs
14.1 g
 
Proteins
21.4 g
 
Fat
7.9 g
 
Sat. Fat
1.7 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 (stimulates the creation of antioxidants), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process) 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)
43%
Protein
5%
Carbs
3%
Fiber
12%
Fat
8%
Saturated Fat
17%
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; 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: small fillet (113g)

* Amount Per Serving
Calories 218.1 cal
Calories from Fat 71.1 cal
% Daily Value
Total Fat 7.9 g 12.2%
Saturated Fat 1.7 g 8.3%
Cholesterol 52 mg 17.3%
Sodium 647.5 mg 27%
Total Carbohydrate 14.1 g 4.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 21.4 g 42.8%
 
Vitamins
Vitamin A 248.6 IU 5%
Vitamin B6 0.3 mg 15.4%
Vitamin B12 2.7 mcg 44.3%
Vitamin C 0 mg 0%
Vitamin D 5.5 mcg 1.4%
Vitamin E 0 mg 0%
Vitamin K 8.2 mcg 10.3%
 
Minerals
Calcium (Ca) 45.2 mg 4.5%
Copper (Cu) 0.1 mg 4.8%
Iron (Fe) 1.3 mg 7%
Magnesium (Mg) 31.6 mg 7.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 359.3 mg 10.3%
Phosphorus (P) 283.6 mg 28.4%
Selenium (Se) 34.8 mcg 49.7%
Zinc (Zn) 0.6 mg 4.3%