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Croaker, Whole, Raw

Croaker, Whole, Raw

EverydayRaw

Croaker is a saltwater fish species commonly sold whole with its head and bones intact, recognized for its mild, slightly sweet flavor and firm, flaky texture when cooked. This lean protein source provides essential nutrients including selenium, vitamin B12, and omega-3 fatty acids, though in lower concentrations than fatty fish varieties. Popular in coastal cuisines worldwide, whole croaker is often prepared through pan-frying, steaming, or grilling, requiring careful bone removal before consumption.

Macro Impact

A 3 oz serving contains 71 calories, 12g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 71 calories?
Walking3.5 mph, moderate pace
16 min
YogaModerate effort, gentle pace
12 min
SwimmingModerate effort, freestyle
9 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
8 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories71
% Daily Value*
Total Fat2g
3%
Saturated Fat0.7g
4%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.8g
Cholesterol41mg
14%
Sodium38mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein12g
Vitamin D0.5mcg
2%
Calcium10mg
1%
Iron0.3mg
1%
Potassium235mg
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
0 / 23 g
1%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
41 / 300 g
14%
Omega 3
0 / 5 g
4%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
12 / 80 g
15%
Amino Acids
Histidine
0 / 3 g
12%
Isoleucine
1 / 2 g
35%
Leucine
1 / 3 g
32%
Lysine
1 / 2 g
47%
Methionine
0 / 1 g
30%
Phenylalanine
0 / 2 g
24%
Threonine
1 / 1 g
44%
Tryptophan
0 / 0 g
43%
Valine
1 / 2 g
30%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
3 / 15 mg
19%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
71%
Folate
10 / 400 mcg
3%
Vitamin A
8 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
3%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
10 / 1k mg
1%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
2%
Magnesium
27 / 370 mg
7%
Manganese
0 / 2 mg
1%
Phosphorous
143 / 700 mg
20%
Potassium
235 / 3k mg
8%
Selenium
25 / 55 mcg
45%
Sodium
38 / 2.3k mg
2%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
53 g
Caffeine
0 mg
Choline
46 mg
Taurine
0 mg

References

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

  1. 1.Fish, croaker, Atlantic, raw. USDA Standard Reference, Legacy. Food ID 174192.
  2. 2.Fish, croaker, atlantic, raw. Canadian Nutrient File. Food ID 3000.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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