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Baked or broiled nutrition facts

A typical portion of baked or broiled (1 small/regular fillet; 90 g, fish, NS as to type) has 190 calories and 21g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 208 calories (fish, NS as to type) to 223 (fish, NS as to type, coated).

Nutrition Facts

Serving size1 small/regular fillet (90g)
Amount per serving
Calories190
% Daily Value*
Total Fat 11g14%
Saturated Fat 2.5g13%
Trans Fat not declared
Cholesterol 60mg20%
Sodium 280mg12%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 21g41%
Vitamin D 5.8mcg29%
Calcium 10mg1%
Iron 0.4mg2%
Potassium 360mg8%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fish, NS as to type, baked or broiled, scaled to the portion. Check the USDA record.

Protein per 100 g
23g
more than 82% of 8,218 USDA reference foods
Calories per 100 g
208
more than 56% of reference foods
Sodium per 100 g
307mg
more than 73% of reference foods

1 small/regular fillet weighs 90 g in USDA's record for Fish, NS as to type, baked or broiled (FDC 2706225).

Where the calories come from: 0% carbohydrate, 55% fat and 45% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B122.7 µg in 1 small/regular fillet (90 g), 113% of the Daily Value
  • Selenium28 µg in 1 small/regular fillet (90 g), 51% of the Daily Value
  • Niacin5.6 mg in 1 small/regular fillet (90 g), 35% of the Daily Value
  • Vitamin B60.4 mg in 1 small/regular fillet (90 g), 22% of the Daily Value
  • Phosphorus247 mg in 1 small/regular fillet (90 g), 20% of the Daily Value
  • Vitamin E2.2 mg in 1 small/regular fillet (90 g), 15% of the Daily Value
  • Choline75 mg in 1 small/regular fillet (90 g), 14% of the Daily Value

Source: USDA FoodData Central (FDC 2706225), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of baked or broiled USDA describes

Fish, NS as to type, coated has the most calories per 100 g (223); the fewest: Fish, NS as to type (208)

Calories per 100 g by USDA description of baked or broiledFish, NS as to type208Fish, NS as to type, coated223Calories per 100 g by USDA description of baked or broiledFish, NS as to type208Fish, NS as to type, coated223Calories per 100 g by USDA description of baked or broiledFish, NS as to type208Fish, NS as to type, coated223Calories per 100 g by USDA description of baked or broiledFish, NS as to type208Fish, NS as to type, coated223Calories per 100 g by USDA description of baked or broiledFish, NS as to type208Fish, NS as to type, coated223Calories per 100 g by USDA description of baked or broiledFish, NS as to type208Fish, NS as to type, coated223Calories per 100 g by USDA description of baked or broiledFish, NS as to type208Fish, NS as to type, coated223Calories per 100 g by USDA description of baked or broiledFish, NS as to type208Fish, NS as to type, coated223Calories per 100 g by USDA description of baked or broiledFish, NS as to type208Fish, NS as to type, coated223
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of baked or broiled, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, NS as to type, baked or broiled20823 g12.4 g307 mg
Fish, NS as to type, baked or broiled, coated22320.7 g11.7 g340 mg

Every nutrient in this record (65)

The portion is 1 small/regular fillet (90 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein20.7 g23.0 g41%
Total lipid (fat)11.2 g12.4 g14%
Carbohydrate, by difference0.0090 g0.010 g0%
Energy187 kcal208 kcal
Alcohol, ethyl0 g0 g
Water57.3 g63.6 g
Total Sugars0.0090 g0.010 g
Fiber, total dietary0 g0 g0%
Cholesterol61.2 mg68.0 mg20%
Fatty acids, total saturated2.70 g3.00 g13%
Fatty acids, total monounsaturated3.70 g4.11 g
Fatty acids, total polyunsaturated2.97 g3.29 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca10.8 mg12.0 mg1%
Iron, Fe0.40 mg0.44 mg2%
Magnesium, Mg27.0 mg30.0 mg6%
Phosphorus, P247 mg274 mg20%
Potassium, K357 mg397 mg8%
Sodium, Na276 mg307 mg12%
Zinc, Zn0.42 mg0.47 mg4%
Copper, Cu0.054 mg0.060 mg6%
Selenium, Se28.1 µg31.2 µg51%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol36.9 µg41.0 µg
Vitamin A, RAE37.8 µg42.0 µg4%
Carotene, beta8.10 µg9.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)2.21 mg2.46 mg15%
Vitamin D (D2 + D3)5.85 µg6.50 µg29%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0.99 mg1.10 mg1%
Thiamin0.083 mg0.092 mg7%
Riboflavin0.10 mg0.12 mg8%
Niacin5.56 mg6.18 mg35%
Vitamin B-60.37 mg0.41 mg22%
Folate, total17.1 µg19.0 µg
Vitamin B-122.71 µg3.01 µg113%
Choline, total74.6 mg82.9 mg14%
Vitamin K (phylloquinone)4.59 µg5.10 µg4%
Folic acid0 µg0 µg
Folate, food17.1 µg19.0 µg
Folate, DFE17.1 µg19.0 µg4%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00.029 g0.032 g
SFA 6:00.020 g0.022 g
SFA 8:00.012 g0.013 g
SFA 10:00.027 g0.030 g
SFA 12:00.033 g0.037 g
SFA 14:00.34 g0.38 g
SFA 16:01.64 g1.82 g
SFA 18:00.50 g0.56 g
MUFA 18:13.11 g3.46 g
PUFA 18:21.61 g1.79 g
PUFA 18:30.22 g0.24 g
PUFA 20:40.053 g0.059 g
PUFA 22:6 n-3 (DHA)0.45 g0.50 g
MUFA 16:10.37 g0.41 g
PUFA 18:40.050 g0.055 g
MUFA 20:10.18 g0.20 g
PUFA 20:5 n-3 (EPA)0.31 g0.35 g
MUFA 22:10.0063 g0.0070 g
PUFA 22:5 n-3 (DPA)0.15 g0.17 g

Source: USDA FoodData Central, FDC 2706225: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in baked or broiled?

190 in 1 small/regular fillet (90 g) of fish, NS as to type; 208 to 223 per 100 g across USDA's descriptions.

How much protein is in baked or broiled?

21g in 1 small/regular fillet; 23 g per 100 g.

How much sodium is in baked or broiled?

280mg in 1 small/regular fillet; 307 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov