Baked Croaker
Baked croaker is a nutritious choice packed with high-quality protein that supports muscle health. It has a low total fat content with minimal saturated fats, making it a light and easily digestible option. This fish provides essential vitamins such as vitamin B12 and small amounts of vitamin D, important for nervous system function and bone health. It also delivers valuable minerals like phosphorus and potassium, which aid in muscle and cardiac performance.
Macro Impact
A Serving (113 g) of Baked Croaker contains 148 calories, 25.3 g of protein, 0.11 g of carbohydrates, and 4.5 g of fat.
Calorie Burn
How long would it take to burn off 148 calories?
- Walking3.5 mph, moderate pace26 min
- YogaModerate effort, gentle pace38 min
- SwimmingFreestyle, moderate effort19 min
- Biking12–14 mph, moderate effort14 min
- StairsStair climbing, moderate pace19 min
- Running5 mph (12 min/mile)14 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Carbohydrates
- Carbohydrates0.11 / 313 g(0%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat4.5 / 83 g(5%)
- Saturated Fat0.9 / 25 g(4%)
- Trans Fat0 g
- Monounsaturated Fat1.7 g
- Polyunsaturated Fat1.9 g
- Cholesterol84.7 / 300 mg(28%)
- Omega-30.4 g
- Omega-60.23 g
- Omega-91.4 g
- Oleic Acid1.1 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.4 g
- Caprylic Acid0 g
- Linoleic Acid0.23 g
- Myristic Acid0.17 g
- Palmitic Acid0.34 g
- Linolenic Acid0 g
- Eicosenoic Acid0.23 g
- Arachidonic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0.11 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0.06 g
- Eicosapentaenoic Acid (EPA)0.23 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein25.3 / 56 g(45%)
Amino Acids
- Lysine2.1 g
- Serine1.2 g
- Valine1.2 g
- Alanine1.5 g
- Cystine0.12 g
- Cysteine0.25 g
- Proline0.98 g
- Taurine45 mg
- Arginine1.8 g
- Histidine0.73 g
- Threonine0.98 g
- Isoleucine1.1 g
- Methionine0.61 g
- Tryptophan0.37 g
- Glutamic Acid3.7 g
- Aspartic Acid3.1 g
- Phenylalanine0.98 g
- Glycine1.8 g
- Leucine2 g
- Tyrosine0.73 g
Vitamins
- Vitamin A11.3 / 900 ug(1%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D1.4 / 15 ug(9%)
- Vitamin E0.57 / 15 mg(4%)
- Vitamin K0.23 / 120 ug(0%)
- Vitamin B60.23 / 1.3 mg(17%)
- Vitamin B123.2 / 2.4 ug(132%)
- Thiamin (B1)0.06 / 1.2 mg(5%)
- Riboflavin (B2)0.06 / 1.3 mg(4%)
- Niacin (B3)6.4 / 16 mg(40%)
- Folate5.6 / 400 ug(1%)
- Pantothenic Acid (B5)0.57 / 5 mg(11%)
- Biotin2.3 / 30 ug(8%)
- Choline79.1 / 550 mg(14%)
Minerals
- Calcium22.6 / 1,000 mg(2%)
- Iron0.57 / 8 mg(7%)
- Magnesium28.2 / 420 mg(7%)
- Phosphorus282.5 / 700 mg(40%)
- Potassium395.5 / 3,400 mg(12%)
- Sodium431.7 / 2,300 mg(19%)
- Zinc0.57 / 11 mg(5%)
- Copper0.11 / 0.9 mg(13%)
- Manganese0 / 2.3 mg(0%)
- Selenium52 / 55 ug(95%)
- Iodine39.6 / 150 ug(26%)
- Chromium0 / 35 ug(0%)
- Molybdenum2.3 / 45 ug(5%)
- Chloride0 / 2,300 mg(0%)
Other
- Water83.1 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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