1 serving (150 grams) contains 200 calories, 35.0 grams of protein, 5.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 126.2 mg | 42% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 55.2 g | 110% | |
| Vitamin D | 630.9 mcg | 3154% | |
| Calcium | 31.5 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 630.9 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Baked fish
Baked fish is a versatile dish commonly associated with Mediterranean, Asian, and coastal cuisines worldwide. Prepared by baking fish fillets or whole fish with spices, herbs, and minimal oil, this cooking method preserves the natural flavors and nutrients of the fish. Baked fish is an excellent source of high-quality protein and is particularly rich in omega-3 fatty acids, which are essential for heart and brain health. It also provides significant amounts of vitamins like B12, vitamin D, and minerals such as selenium, phosphorus, and iodine. Lean fish like cod or tilapia are lower in calories, while fatty fish like salmon and mackerel are nutrient-dense and rich in healthy fats.
Health Benefits
- Supports heart health due to its omega-3 fatty acid content, which can reduce inflammation and improve cholesterol levels.
- Promotes brain function and cognitive health with its high levels of vitamin B12 and DHA (a type of omega-3).
- Contributes to strong bones and immune function through vitamin D, which helps the body absorb calcium more effectively.
Dietary Considerations
Selection and Storage
Store baked fish in an airtight container in the refrigerator for up to 3 days. To reheat, use the oven at a low temperature to preserve its texture and moisture.
Common Questions About Baked fish Nutrition
Is baked fish high in protein?
Yes, baked fish is an excellent source of protein. Depending on the type of fish, a 3-ounce serving typically contains 15-25 grams of protein, making it a great choice for muscle repair and growth.
Can I eat baked fish on a keto diet?
Absolutely, baked fish is a perfect choice for a keto diet. It is low in carbohydrates (often 0g carbs per serving) and high in healthy fats, especially in fatty fish like salmon, making it ideal for maintaining ketosis.
What are the health benefits of eating baked fish?
Baked fish is packed with omega-3 fatty acids, which support heart and brain health. It is also a good source of vitamins D and B12, selenium, and iodine. Baking fish instead of frying prevents unnecessary calorie and fat additions, making it a healthier option.
What is the recommended portion size for baked fish?
A typical recommended portion size for baked fish is about 3-4 ounces for adults, approximately the size of a deck of cards. Adjust servings based on your protein and calorie needs or consult a dietitian for personalized advice.
How does baked fish compare to grilled or fried fish?
Baked fish tends to be lower in calories and fat compared to fried fish, as no additional oil is needed for cooking. Grilling fish preserves most of its nutrients, similar to baking, but baking allows for more even cooking without the risk of charring, which can form harmful compounds.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Fish and Omega-3 Fatty AcidsNIH Office of Dietary SupplementsDiscusses omega-3 fatty acids found in fish, their health benefits, and dietary recommendations.
- 2020-2025 Dietary Guidelines for Americans: Seafood and FishU.S. Department of Agriculture and U.S. Department of Health and Human ServicesHighlights the importance of incorporating fish as a protein source in the diet and offers consumption guidelines.
- Fish Consumption and Cardiovascular Disease RiskAmerican Journal of Clinical NutritionA peer-reviewed study examining the relationship between fish consumption, including baked fish, and cardiovascular benefits.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
