Fish, coated, fried, made with cooking spray
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Fish Cake (2-1/2\" Dia X 7/8\" Thick)69 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)
312.8 calories, 80.1 from fat
 
Carbs
19.8 g
 
Proteins
36.3 g
 
Fat
8.9 g
 
Sat. Fat
2.1 g

KEY FACTS

(learn about health benefits or risks)
  • Fish, coated, fried, made with cooking spray 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 (a powerful booster of heart health), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (a vital part of the body growth process) and Vitamin B6 (helps cure depression).
  • Fish, coated, fried, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (43% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.8 cal/g)
High
Density
(20.1 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
73%
Protein
7%
Carbs
5%
Fiber
14%
Fat
10%
Saturated Fat
50%
Cholesterol
34%
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

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, fried, made with cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 312.8 cal
Calories from Fat 80.1 cal
% Daily Value
Total Fat 8.9 g 13.7%
Saturated Fat 2.1 g 10.4%
Cholesterol 151.3 mg 50.4%
Sodium 817.7 mg 34.1%
Total Carbohydrate 19.8 g 6.6%
Dietary Fiber 1.2 g 4.8%
Sugars (Added) 0 g 0%
Protein 36.3 g 72.6%
 
Vitamins
Vitamin A 164.3 IU 3.3%
Vitamin B6 0.5 mg 26.5%
Vitamin B12 4.3 mcg 71.7%
Vitamin C 0 mg 0%
Vitamin D 8.8 mcg 2.2%
Vitamin E 0 mg 0%
Vitamin K 3.4 mcg 4.3%
 
Minerals
Calcium (Ca) 76.5 mg 8.5%
Copper (Cu) 0.2 mg 8.8%
Iron (Fe) 2.3 mg 12.7%
Magnesium (Mg) 54.4 mg 13.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 581.4 mg 16.6%
Phosphorus (P) 479.4 mg 47.9%
Selenium (Se) 59.5 mcg 85%
Zinc (Zn) 1.3 mg 8.4%