Fish, coated, baked or broiled, made without fat
✓
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)
431 calories, 84.6 from fat
 
Carbs
33.4 g
 
Proteins
50.5 g
 
Fat
9.4 g
 
Sat. Fat
2.3 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, coated, baked or broiled, made without fat has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (20.1%/cal) - a good source of Selenium (important for the stimulation of antibodies), 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 without fat contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (40% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(20.1 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
101%
Protein
11%
Carbs
6%
Fiber
15%
Fat
12%
Saturated Fat
41%
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

Stimulates the creation of antioxidants; 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 without fat

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 431 cal
Calories from Fat 84.6 cal
% Daily Value
Total Fat 9.4 g 14.5%
Saturated Fat 2.3 g 11.6%
Cholesterol 122.4 mg 40.8%
Sodium 1461.2 mg 60.9%
Total Carbohydrate 33.4 g 11.1%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 50.5 g 101%
 
Vitamins
Vitamin A 161.5 IU 3.2%
Vitamin B6 0.7 mg 36.5%
Vitamin B12 6.2 mcg 104.1%
Vitamin C 0 mg 0%
Vitamin D 12.8 mcg 3.2%
Vitamin E 0 mg 0%
Vitamin K 3.8 mcg 4.8%
 
Minerals
Calcium (Ca) 104.6 mg 10.2%
Copper (Cu) 0.2 mg 11.3%
Iron (Fe) 3 mg 16.4%
Magnesium (Mg) 76.5 mg 19.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 846.6 mg 24.2%
Phosphorus (P) 670.7 mg 67.1%
Selenium (Se) 82.4 mcg 117.7%
Zinc (Zn) 1.5 mg 10%