Fish, coated, baked or broiled, made with oil
✓
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)
540.6 calories, 209.7 from fat
 
Carbs
31.9 g
 
Proteins
48.3 g
 
Fat
23.3 g
 
Sat. Fat
4.1 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, coated, baked or broiled, made with oil 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 (16.1%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion) and Vitamin B6 (helps prevent formation of kidney stones).
  • Fish, coated, baked or broiled, made with oil 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
(2.1 cal/g)
High
Density
(16.1 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
97%
Protein
11%
Carbs
6%
Fiber
36%
Fat
21%
Saturated Fat
39%
Cholesterol
61%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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 oil

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 540.6 cal
Calories from Fat 209.7 cal
% Daily Value
Total Fat 23.3 g 35.9%
Saturated Fat 4.1 g 20.5%
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 48.3 g 96.5%
 
Vitamins
Vitamin A 153 IU 3.1%
Vitamin B6 0.7 mg 34.8%
Vitamin B12 6 mcg 99.9%
Vitamin C 0 mg 0%
Vitamin D 12.2 mcg 3.1%
Vitamin E 0 mg 0%
Vitamin K 19.6 mcg 24.5%
 
Minerals
Calcium (Ca) 99.5 mg 10.2%
Copper (Cu) 0.2 mg 10.8%
Iron (Fe) 2.9 mg 15.9%
Magnesium (Mg) 71.4 mg 17.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 808.4 mg 23.1%
Phosphorus (P) 640.1 mg 64%
Selenium (Se) 78.8 mcg 112.6%
Zinc (Zn) 1.5 mg 9.7%