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Baked Fish

Baked Fish

EverydayCooked

Baked fish is a lean protein preparation method that cooks fish fillets or whole fish using dry heat, typically without added fats. This technique preserves the fish's natural moisture and nutrients, particularly omega-3 fatty acids in varieties like salmon, while maintaining lower calorie and saturated fat content compared to fried preparations. The mild flavor profile adapts well to herbs, citrus, or spice rubs, often cooked in parchment or foil to enhance tenderness, making it a staple in heart-healthy, low-carb, and gluten-free diets.

Macro Impact

A 3 oz serving contains 109 calories, 22g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 109 calories?
Walking3.5 mph, moderate pace
25 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories109
% Daily Value*
Total Fat2g
3%
Saturated Fat0.6g
3%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.8g
Cholesterol47mg
16%
Sodium47mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein22g
Vitamin D2mcg
11%
Calcium17mg
1%
Iron0.3mg
1%
Potassium255mg
5%

* 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
2 / 78 g
3%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
47 / 300 g
16%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
22 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
19%
Isoleucine
1 / 2 g
71%
Leucine
2 / 3 g
61%
Lysine
2 / 2 g
79%
Methionine
1 / 1 g
44%
Phenylalanine
1 / 2 g
38%
Threonine
1 / 1 g
57%
Tryptophan
0 / 0 g
72%
Valine
1 / 2 g
51%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
2 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
0 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
1 / 2 mcg
53%
Folate
3 / 400 mcg
1%
Vitamin A
2 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
14%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
9%
Iron
0 / 13 mg
2%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
1%
Phosphorous
170 / 700 mg
24%
Potassium
255 / 3k mg
9%
Selenium
26 / 55 mcg
46%
Sodium
47 / 2.3k mg
2%
Zinc
0 / 10 mg
4%
Chromium
1 / 30 mcg
3%
Molybdenum
3 / 45 mcg
8%
Iodine
30 / 150 mcg
20%
Chlorine
72 / 2.3k mg
3%
Other
Ethyl Alcohol
0 g
Water
60 g
Caffeine
0 mg
Choline
47 mg
Taurine
34 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, cod, Atlantic, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 171956.
  2. 2.Fish, salmon, chinook, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 171999.
  3. 3.Fish, salmon, sockeye, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 173692.
  4. 4.Fish, haddock, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 174198.
  5. 5.Fish, tilapia, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175177.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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