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Baked Croaker

Baked Croaker

EverydayCooked

Baked croaker is a saltwater fish prized for its mild, slightly sweet flavor and firm yet flaky texture when cooked. This lean protein source is rich in omega-3 fatty acids and selenium, offering cardiovascular and antioxidant benefits, while its low saturated fat content aligns with heart-healthy diets. The baking process enhances its natural briny undertones and preserves moisture, making it a staple in coastal cuisines from the Atlantic to the Gulf of Mexico as a versatile alternative to cod or haddock.

Macro Impact

A 4 oz serving contains 148 calories, 25g protein, 0g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 148 calories?
Walking3.5 mph, moderate pace
34 min
YogaModerate effort, gentle pace
25 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories148
% Daily Value*
Total Fat5g
6%
Saturated Fat0.9g
5%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat2g
Cholesterol85mg
28%
Sodium432mg
19%
Total Carbohydrate0.1g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein25g
Vitamin D1mcg
7%
Calcium23mg
2%
Iron0.6mg
3%
Potassium396mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
2 / 31 g
5%
Polyunsaturated
2 / 23 g
8%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
85 / 300 g
28%
Omega 3
0 / 5 g
8%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
25 / 80 g
32%
Amino Acids
Histidine
1 / 3 g
24%
Isoleucine
1 / 2 g
70%
Leucine
2 / 3 g
64%
Lysine
2 / 2 g
88%
Methionine
1 / 1 g
51%
Phenylalanine
1 / 2 g
50%
Threonine
1 / 1 g
83%
Tryptophan
0 / 0 g
117%
Valine
1 / 2 g
60%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
6 / 15 mg
43%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
17%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
3 / 2 mcg
132%
Folate
6 / 400 mcg
1%
Vitamin A
11 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
9%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
4%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
0%
Phosphorous
283 / 700 mg
40%
Potassium
396 / 3k mg
13%
Selenium
52 / 55 mcg
95%
Sodium
432 / 2.3k mg
19%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
2 / 45 mcg
5%
Iodine
40 / 150 mcg
26%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
83 g
Caffeine
0 mg
Choline
79 mg
Taurine
45 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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