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Croaker nutrition: calories, carbs, GI, protein, fiber, fats

Fish, croaker, Atlantic, cooked, breaded and fried
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Croaker

Croaker
Glycemic index ⓘ Croaker can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0 (low)
Calories ⓘ Calories per 100-gram serving 221
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 7.14 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 8.3 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 19% Cholesterol ⓘHigher in Cholesterol content than 81% of foods
TOP 25% Magnesium ⓘHigher in Magnesium content than 75% of foods
TOP 25% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 75% of foods
TOP 25% Selenium ⓘHigher in Selenium content than 75% of foods
TOP 27% Fats ⓘHigher in Fats content than 73% of foods

Croaker calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 221
Calories in 1 fillet 192 87 g
Calories in 3 oz 188 85 g

Croaker Glycemic index (GI)

Croaker can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 10% 33% 30% 93% 30% 46% 15% 22% 11% 212% 0%
Calcium: 32 mg of 1,000 mg 3%
Iron: 0.86 mg of 8 mg 11%
Magnesium: 42 mg of 420 mg 10%
Phosphorus: 217 mg of 700 mg 31%
Potassium: 340 mg of 3,400 mg 10%
Sodium: 348 mg of 2,300 mg 15%
Zinc: 0.52 mg of 11 mg 5%
Copper: 0.065 mg of 1 mg 7%
Manganese: 0.08 mg of 2 mg 3%
Selenium: 38.8 µg of 55 µg 71%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Magnesium
42 mg
TOP 25%
Selenium
38.8 µg
TOP 25%
Potassium
340 mg
TOP 28%
Sodium
348 mg
TOP 30%
Phosphorus
217 mg
TOP 31%
Calcium
32 mg
TOP 43%
Manganese
0.08 mg
TOP 62%
Iron
0.86 mg
TOP 65%
Zinc
0.52 mg
TOP 68%
Copper
0.065 mg
TOP 73%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Vitamin A: 75 IU of 5,000 IU 2%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.09 mg of 1 mg 8%
Vitamin B2: 0.13 mg of 1 mg 10%
Vitamin B3: 4.3 mg of 16 mg 27%
Vitamin B5: 0.74 mg of 5 mg 15%
Vitamin B6: 0.26 mg of 1 mg 20%
Folate: 34 µg of 400 µg 9%
Vitamin B12: 2.1 µg of 2 µg 88%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B12
2.1 µg
TOP 30%
Vitamin B3
4.3 mg
TOP 39%
Folate
34 µg
TOP 40%
Vitamin B6
0.26 mg
TOP 44%
Vitamin B5
0.74 mg
TOP 44%
Vitamin A
75 IU
TOP 45%
Vitamin B1
0.09 mg
TOP 52%
Vitamin B2
0.13 mg
TOP 62%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

19% 13% 8% 59% 2%
Protein:
Daily Value: 36%
18.2 g of 50 g
36%
Fats:
Daily Value: 19%
12.67 g of 65 g
19%
Carbs:
Daily Value: 3%
7.54 g of 300 g
3%
Water:
Daily Value: 3%
59.76 g of 2,000 g
3%
Other:
1.83 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 223% 226% 182% 163% 225% 150% 128% 157% 225%
Tryptophan: 208 mg of 280 mg 74%
Threonine: 788 mg of 1,050 mg 75%
Isoleucine: 847 mg of 1,400 mg 61%
Leucine: 1480 mg of 2,730 mg 54%
Lysine: 1571 mg of 2,100 mg 75%
Methionine: 525 mg of 1,050 mg 50%
Phenylalanine: 742 mg of 1,750 mg 42%
Valine: 947 mg of 1,820 mg 52%
Histidine: 525 mg of 700 mg 75%

Fat type information

30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g

Fiber content ratio for Croaker

5% 95%
Sugar: 0 g
Fiber: 0.4 g
Other: 7.14 g

All nutrients for Croaker per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 221kcal 11% 43% 4.7 times more than OrangeOrange
Protein 18.2g 43% 29% 6.5 times more than BroccoliBroccoli
Fats 12.67g 19% 27% 2.6 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 7.14g N/A 52% 7.6 times less than ChocolateChocolate
Carbs 7.54g 3% 54% 3.7 times less than RiceRice
Cholesterol 84mg 28% 19% 4.4 times less than EggEgg
Iron 0.86mg 11% 65% 3 times less than BeefBeef
Calcium 32mg 3% 43% 3.9 times less than MilkMilk
Potassium 340mg 10% 28% 2.3 times more than CucumberCucumber
Magnesium 42mg 10% 25% 3.3 times less than AlmondAlmond
Fiber 0.4g 2% 57% 6 times less than OrangeOrange
Copper 0.07mg 7% 73% 2.2 times less than ShiitakeShiitake
Zinc 0.52mg 5% 68% 12.1 times less than BeefBeef
Phosphorus 217mg 31% 31% 1.2 times more than Chicken meatChicken meat
Sodium 348mg 15% 30% 1.4 times less than White BreadWhite Bread
Vitamin A 75IU 2% 45% 222.7 times less than CarrotCarrot
Vitamin A RAE 23µg 3% 42%
Selenium 38.8µg 71% 25%
Manganese 0.08mg 3% 62%
Vitamin B1 0.09mg 8% 52% 3 times less than Pea rawPea raw
Vitamin B2 0.13mg 10% 62% Equal to AvocadoAvocado
Vitamin B3 4.3mg 27% 39% 2.2 times less than Turkey meatTurkey meat
Vitamin B5 0.74mg 15% 44% 1.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.26mg 20% 44% 2.2 times more than OatOat
Vitamin B12 2.1µg 88% 30% 3 times more than PorkPork
Folate 34µg 9% 40% 1.8 times less than Brussels sproutBrussels sprout
Saturated Fat 3.48g 17% 34% 1.7 times less than BeefBeef
Monounsaturated Fat 5.32g N/A 30% 1.8 times less than AvocadoAvocado
Polyunsaturated fat 2.92g N/A 25% 16.2 times less than WalnutWalnut
Tryptophan 0.21mg 0% 64% 1.5 times less than Chicken meatChicken meat
Threonine 0.79mg 0% 65% 1.1 times more than BeefBeef
Isoleucine 0.85mg 0% 65% 1.1 times less than Salmon rawSalmon raw
Leucine 1.48mg 0% 66% 1.6 times less than Tuna BluefinTuna Bluefin
Lysine 1.57mg 0% 65% 3.5 times more than TofuTofu
Methionine 0.53mg 0% 63% 5.5 times more than QuinoaQuinoa
Phenylalanine 0.74mg 0% 67% 1.1 times more than EggEgg
Valine 0.95mg 0% 65% 2.1 times less than Soybean rawSoybean raw
Histidine 0.53mg 0% 67% 1.4 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.11g N/A 34% 6.1 times less than SalmonSalmon
Omega-3 - DHA 0.09g N/A 35% 16.4 times less than SalmonSalmon
Omega-3 - DPA 0.08g N/A 34% 2.2 times less than SalmonSalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 221
% Daily Value*
20%
Total Fat 13g
14%
Saturated Fat 3g
Trans Fat g
28%
Cholesterol 84mg
15%
Sodium 348mg
3%
Total Carbohydrate 8g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 18g
Vitamin D 0mcg 0%

Calcium 32mg 3%

Iron 1mg 13%

Potassium 340mg 10%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Croaker nutrition infographic

Croaker nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.