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 (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 prevent formation of kidney stones).
  • 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 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

Important for the stimulation of antibodies; 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%