Fish, croaker, Atlantic, cooked, breaded and fried

Finfish and Shellfish Products Fish

Breaded and fried Atlantic croaker delivers ~192–221 kcal per fillet (~87 g) with ~16–18 g of high‑quality protein, modest carbs ~6.6–7.5 g, and about 11–12.7 g of total fat. It supplies important micronutrients like selenium (~34–39 µg) and vitamin B12 (~1.8–2.1 µg) while retaining a mild, approachable flavour, but frying adds calories and sodium compared with non‑fried preparations. (My Food Data

⚡ Quick Facts

Calories
≈192–221 kcal per 1 fillet (≈87 g)
Key Nutrient
Protein ≈15.8–18.2 g
Key Nutrient
Total Fat ≈11–12.7 g
Key Nutrient
Carbohydrates ≈6.6–7.5 g

💎 Key Nutrients

What Is Fish, Croaker, Atlantic, Cooked, Breaded and Fried? Origin and Varieties

Atlantic croaker (Micropogonias undulatus) is a silver‑hued coastal marine fish species in the drum family (Sciaenidae) found from Massachusetts to the Gulf of Mexico, known for the croaking sound it makes via its swim bladder.

⚖️ Comparisons

Vs. Atlantic cod, cooked (dry heat)

Croaker has similar protein but higher fat and carbohydrates due to breading and frying.

🧊 Storage Guide

❄️
Fridge
1–2 days for cooked fish
🧊
Freezer
2–3 months (vacuum sealed)
⚠️ Signs of Spoilage:
  • smell: Sour or ammonia odor
  • visual: Discoloration, mold
  • texture: Sliminess
  • when to discard: Foul odor or change in colour

👥 Special Considerations

elderly

Why: Supports muscle maintenance

Recommendation: Include as a protein source

athletes

Why: High‑quality protein supports recovery

Recommendation: Use as post‑exercise protein

children

Why: Provides protein and nutrients; watch sodium

Recommendation: Offer cooked fish without bones

pregnancy

Why: General fish guidelines and mercury concerns.

Recommendation: Consume in moderation, avoid high mercury fish

breastfeeding

Why: Supports nutrient intake without excessive mercury

Recommendation: Moderate consumption

🔬 Detailed Nutrition Profile (USDA)

Common Portions

1.00 fillet (87.00g)
3.00 oz (85.00g)
Nutrient Amount Unit
Water 59.7600 g
Energy 221.0000 kcal
Energy 925.0000 kJ
Protein 18.2000 g
Total lipid (fat) 12.6700 g
Ash 1.3700 g
Carbohydrate, by difference 7.5400 g
Fiber, total dietary 0.4000 g
Calcium, Ca 32.0000 mg
Iron, Fe 0.8600 mg
Magnesium, Mg 42.0000 mg
Phosphorus, P 217.0000 mg
Potassium, K 340.0000 mg
Sodium, Na 348.0000 mg
Zinc, Zn 0.5200 mg
Copper, Cu 0.0650 mg
Manganese, Mn 0.0800 mg
Selenium, Se 38.8000 µg
Vitamin C, total ascorbic acid 0.0000 mg
Thiamin 0.0900 mg
Riboflavin 0.1300 mg
Niacin 4.3000 mg
Pantothenic acid 0.7400 mg
Vitamin B-6 0.2600 mg
Folate, total 34.0000 µg
Folic acid 16.0000 µg
Folate, food 18.0000 µg
Folate, DFE 45.0000 µg
Vitamin B-12 2.1000 µg
Vitamin A, RAE 23.0000 µg
Retinol 23.0000 µg
Vitamin A, IU 75.0000 IU
Fatty acids, total saturated 3.4760 g
SFA 14:0 0.0880 g
SFA 16:0 2.1940 g
SFA 18:0 1.1930 g
Fatty acids, total monounsaturated 5.3200 g
MUFA 16:1 0.4440 g
MUFA 18:1 4.7890 g
MUFA 20:1 0.0790 g
Fatty acids, total polyunsaturated 2.9170 g
PUFA 18:2 2.3760 g
PUFA 18:3 0.1570 g
PUFA 18:4 0.0100 g
PUFA 20:4 0.0890 g
PUFA 20:5 n-3 (EPA) 0.1130 g
PUFA 22:5 n-3 (DPA) 0.0790 g
PUFA 22:6 n-3 (DHA) 0.0890 g
Cholesterol 84.0000 mg
Tryptophan 0.2080 g
Threonine 0.7880 g
Isoleucine 0.8470 g
Leucine 1.4800 g
Lysine 1.5710 g
Methionine 0.5250 g
Cystine 0.2170 g
Phenylalanine 0.7420 g
Tyrosine 0.6210 g
Valine 0.9470 g
Arginine 1.0610 g
Histidine 0.5250 g
Alanine 1.0670 g
Aspartic acid 1.7910 g
Glutamic acid 2.9810 g
Glycine 0.8500 g
Proline 0.7590 g
Serine 0.7880 g

Source: USDA FoodData Central (FDC ID: 171957)

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