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 small fillet (113 g)
239.6 calories, 92.7 from fat
 
Carbs
14.1 g
 
Proteins
21.4 g
 
Fat
10.3 g
 
Sat. Fat
1.8 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 (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 (reduces the risk of heart attack).
  • 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)
43%
Protein
5%
Carbs
3%
Fiber
16%
Fat
9%
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 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; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Fish, coated, baked or broiled, made with oil

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 239.6 cal
Calories from Fat 92.7 cal
% Daily Value
Total Fat 10.3 g 15.9%
Saturated Fat 1.8 g 9.1%
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 67.8 IU 1.4%
Vitamin B6 0.3 mg 15.4%
Vitamin B12 2.7 mcg 44.3%
Vitamin C 0 mg 0%
Vitamin D 5.4 mcg 1.4%
Vitamin E 0 mg 0%
Vitamin K 8.7 mcg 10.9%
 
Minerals
Calcium (Ca) 44.1 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) 358.2 mg 10.2%
Phosphorus (P) 283.6 mg 28.4%
Selenium (Se) 34.9 mcg 49.9%
Zinc (Zn) 0.6 mg 4.3%