1 serving (100 grams) contains 120 calories, 22.0 grams of protein, 3.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.4 g | 104% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 714.3 mg | 15% | |
* 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 white fish
Baked white fish refers to any mild-tasting, white-fleshed fish such as cod, haddock, or tilapia, prepared using baking methods that retain moisture and minimize added fats. White fish is widely consumed across global cuisines, including Mediterranean, Asian, and North American diets, due to its versatility and health benefits. It is naturally low in calories and fat while being rich in protein, making it a staple for balanced diets. A 3-ounce (85-gram) serving typically contains around 20 grams of protein, less than 100 calories, and is a good source of vitamin B12, selenium, and phosphorus. Due to its relatively neutral flavor, baked white fish is popularly seasoned with herbs, spices, and citrus, enhancing its suitability in a diversity of recipes and culinary traditions.
Health Benefits
- Rich in lean protein, with approximately 20 grams per 3-ounce serving, vital for muscle repair and satiety.
- High in selenium, an antioxidant that supports immune function and thyroid health (approximately 20–40 µg per serving).
- Good source of vitamin B12, crucial for red blood cell formation and neurological function (providing about 25–40% of the daily recommended intake).
Dietary Considerations
Selection and Storage
Store fresh white fish in the refrigerator at 32°F (0°C) and use within 1-2 days. Alternatively, freeze it immediately for up to 3 months. Thaw in the refrigerator before baking.
Common Questions About Baked white fish Nutrition
Is baked white fish high in protein?
Yes, baked white fish is an excellent source of protein. A 3-ounce serving of baked white fish, such as cod or haddock, typically contains around 20 grams of protein, making it a great choice for muscle repair and overall health.
Can I eat baked white fish on a keto diet?
Absolutely, baked white fish is keto-friendly. It is naturally low in carbohydrates with less than 1 gram of carbs per serving, making it an ideal protein option for a ketogenic diet.
What are the health benefits of eating baked white fish?
Baked white fish is rich in lean protein, B vitamins (like B12), and minerals such as selenium and phosphorus. It supports heart health, aids in muscle growth, and helps maintain healthy brain function. Additionally, it is low in calories and fat, which makes it a healthy meal option.
What is the recommended portion size for baked white fish?
A standard serving size for baked white fish is around 4 ounces (about the size of a deck of cards). This portion provides approximately 20-25 grams of protein and 90-120 calories, depending on the type of white fish.
How does baked white fish compare to grilled fish?
Both baked and grilled white fish are healthy options, but baking requires less added oil, which can reduce calorie intake. Grilling can enhance flavors with a smoky taste but might cause slight nutrient loss when exposed to high temperatures. Baking is gentler on the fish, preserving its natural moisture and nutrients better.
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.
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.
