Croaker

Croaker, baked or broiled, fat added in cooking

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

181

% Daily Value *

Total Fat 8.5g

11%

Saturated Fat 2.1g

10%

Trans Fat

Cholesterol 85mg

28%

Sodium 432mg

19%

Total Carbohydrate 0.1g

0%

Dietary Fiber 0g

0%

Total Sugars

Protein 24.6g

Vitamin D

Calcium 21mg

2%

Iron 1mg

3%

Potassium 479mg

10%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

1%

0.57 mg

Thiamin

8%

0.09 mg

Riboflavin

10%

0.13 mg

Niacin

34%

5.52 mg

Pantothenic Acid

Vitamin B6

22%

0.37 mg

Folate

19.2 mcg

Folic Acid

0 mcg

Food Folate

19.2 mcg

Fortified Folate

19.2 mcg

Choline

17%

92.7 mg

Betaine

Vitamin B12

129%

3.11 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

2%

14.7 mcg

Retinol

14.7 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

15%

2.27 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

1.02 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

4%

5.08 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

2%

21.5 mg

Iron

3%

0.52 mg

Magnesium

13%

55.4 mg

Phosphorus

23%

290 mg

Potassium

10%

479 mg

Sodium

19%

432 mg

Zinc

5%

0.59 mg

Copper

7%

0.06 mg

Manganese

Selenium

92%

50.5 mcg

Fluoride

Iodine

Fat

11%

8.54 g

Saturated Fat

10%

2.07 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0.07 g

Pentadecylic Acid

Palmitic Acid

1.56 g

Margaric Acid

Stearic Acid

0.41 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

3.33 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.14 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

2.35 g

9,12-octadecadienoic Acid

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0.01 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.17 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0.12 g

Docosahexanoic Acid (DHA)

0.13 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

28%

84.7 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

49%

24.6 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

0%

0.11 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

181 kcal

Water

77.5 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small fillet (113g)
  • 1 cubic inch, boneless, cooked (17g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11g)
  • 1 oz, with bone, cooked (yield after bone removed) (19g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (15g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (23g)
  • 1 cup, cooked, flaked (136g)
  • 1 large spot (yield after cooking, bone removed) (245g)
  • 1 medium spot (yield after cooking, bone removed) (163g)
  • 1 small spot (yield after cooking, bone removed) (82g)
  • 1 large croaker (yield after cooking, bone removed) (245g)
  • 1 medium croaker (yield after cooking, bone removed) (163g)
  • 1 small croaker (yield after cooking, bone removed) (82g)
  • 1 large fillet (255g)
  • 1 medium fillet (170g)

Nutrient Sources

  • Excellent source of Niacin
  • Excellent source of Vitamin B12
  • Excellent source of Selenium
  • Good source of Vitamin B6
  • Good source of Choline
  • Good source of Vitamin E
  • Good source of Phosphorus
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Croaker contains 21.8g of protein, which is about the same as 3.6 eggs, 0.8 chicken breasts, or 1.6 cups (423g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 0.1g per 1 small fillet

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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