Ray, coated, baked or broiled, fat added in cooking
✓
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
✓
Cup, Cooked, Flaked136 g

Calories in 1 cup, cooked, flaked (136 g)
323.7 calories, 128.7 from fat
 
Carbs
17 g
 
Proteins
29.8 g
 
Fat
14.3 g
 
Sat. Fat
2.5 g

KEY FACTS

(learn about health benefits or risks)
  • Ray, coated, baked or broiled, fat added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.08 cal/oz).
  • Rich in vitamins and minerals (14.7%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps you to get a good night's sleep), Vitamin B6 (helps cure depression) and Magnesium (essential for proper hydration).
  • Ray, coated, baked or broiled, fat added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (44% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.4 cal/g)
High
Density
(14.7 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
60%
Protein
6%
Carbs
3%
Fiber
22%
Fat
13%
Saturated Fat
22%
Cholesterol
24%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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108 min
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129 min

VITAMINS

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

MINERALS

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

Great source of Selenium

Helps the regulation of hormones in the body; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Ray, coated, baked or broiled, fat added in cooking

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 323.7 cal
Calories from Fat 128.7 cal
% Daily Value
Total Fat 14.3 g 22.1%
Saturated Fat 2.5 g 12.6%
Cholesterol 66.6 mg 22.2%
Sodium 583.4 mg 24.3%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 29.8 g 59.5%
 
Vitamins
Vitamin A 299.2 IU 6%
Vitamin B6 0.5 mg 23.9%
Vitamin B12 1.8 mcg 29.7%
Vitamin C 0 mg 0%
Vitamin D 1 mcg 0.2%
Vitamin E 0 mg 0%
Vitamin K 9.5 mcg 11.9%
 
Minerals
Calcium (Ca) 84.3 mg 8.2%
Copper (Cu) 0.1 mg 4.4%
Iron (Fe) 2.1 mg 11.8%
Magnesium (Mg) 70.7 mg 17.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 261.1 mg 7.5%
Phosphorus (P) 311.4 mg 31.1%
Selenium (Se) 53.3 mcg 76.2%
Zinc (Zn) 0.8 mg 5.6%