Croaker, Whole, Raw
Whole croaker fish is a light and nutritious option, providing a rich source of high-quality protein essential for muscle repair and growth. Its low fat content includes a modest amount of omega-3 fatty acids, which support heart health. This fish also provides valuable minerals like potassium and phosphorus, important for muscle function and bone strength. Additionally, it contains B vitamins including B12, which supports nervous system health.
Macronutrient distribution
A Serving (85 g) of Croaker, Whole, Raw contains 71 calories, 12.1 g of protein, 0 g of carbohydrates, and 2.2 g of fat.
- Protein
- 12.1 g71%
- Fat
- 2.2 g29%
of calories
Calorie Burn
How long would it take to burn off 71 calories?
- Walking3.5 mph, moderate pace13 min
- YogaModerate effort, gentle pace18 min
- SwimmingFreestyle, moderate effort9 min
- Biking12–14 mph, moderate effort7 min
- StairsStair climbing, moderate pace9 min
- Running5 mph (12 min/mile)7 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 (85 g)
Fats
- Total Fat2.2 / 83 g(3%)
- Saturated Fat0.74 / 25 g(3%)
- Monounsaturated Fat0.78 g
- Polyunsaturated Fat0.31 g
- Cholesterol41.5 / 300 mg(14%)
- Omega-30.2 g
- Omega-60.09 g
- Omega-90.4 g
- Oleic Acid0.4 g
- Stearic Acid0.14 g
- Linoleic Acid0.03 g
- Myristic Acid0.03 g
- Palmitic Acid0.57 g
- Linolenic Acid0.01 g
- Arachidonic Acid0.06 g
- Alpha-Linolenic Acid (ALA)0.01 g
- Docosahexaenoic Acid (DHA)0.07 g
- Docosapentaenoic Acid (DPA)0.06 g
- Eicosapentaenoic Acid (EPA)0.09 g
Protein
- Protein12.1 / 56 g(22%)
Amino Acids
- Lysine1.1 g
- Serine0.49 g
- Valine0.62 g
- Alanine0.73 g
- Cystine0.13 g
- Proline0.43 g
- Arginine0.72 g
- Histidine0.36 g
- Threonine0.53 g
- Isoleucine0.56 g
- Methionine0.36 g
- Tryptophan0.14 g
- Glutamic Acid1.8 g
- Aspartic Acid1.2 g
- Phenylalanine0.48 g
- Glycine0.58 g
- Leucine0.99 g
- Tyrosine0.41 g
Vitamins
- Vitamin A8.2 / 900 ug(1%)
- Vitamin D0.48 / 15 ug(3%)
- Vitamin E0.88 / 15 mg(6%)
- Vitamin K0.07 / 120 ug(0%)
- Vitamin B60.2 / 1.3 mg(16%)
- Vitamin B121.7 / 2.4 ug(71%)
- Thiamin (B1)0.05 / 1.2 mg(4%)
- Riboflavin (B2)0.07 / 1.3 mg(5%)
- Niacin (B3)2.9 / 16 mg(18%)
- Folate10.2 / 400 ug(3%)
- Pantothenic Acid (B5)0.51 / 5 mg(10%)
- Choline45.6 / 550 mg(8%)
Minerals
- Calcium10.2 / 1,000 mg(1%)
- Iron0.26 / 8 mg(3%)
- Magnesium27.2 / 420 mg(6%)
- Phosphorus142.8 / 700 mg(20%)
- Potassium234.6 / 3,400 mg(7%)
- Sodium38.1 / 2,300 mg(2%)
- Zinc0.29 / 11 mg(3%)
- Copper0.03 / 0.9 mg(3%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium24.8 / 55 ug(45%)
Other
- Water53 / 3,700 g(1%)
Sources
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