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Food · Finfish and Shellfish Products

Croaker nutrition facts

A typical portion of croaker (1 fillet, any size; 90 g, fish) has 170 calories and 18g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 104 calories (fish, Atlantic, raw) to 221 (fish, Atlantic, cooked, breaded and fried).

Nutrition Facts

Serving size1 fillet, any size (90g)
Amount per serving
Calories170
% Daily Value*
Total Fat 7g9%
Saturated Fat 2g11%
Trans Fat not declared
Cholesterol 65mg22%
Sodium 290mg13%
Total Carbohydrate 7g3%
Dietary Fiber 0g1%
Total Sugars 0g
Includes Added Sugars not declared
Protein 18g36%
Vitamin D 0.7mcg4%
Calcium 20mg2%
Iron 0.9mg5%
Potassium 340mg7%

* 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, croaker, scaled to the portion. Check the USDA record.

Protein per 100 g
19.9g
more than 73% of 8,218 USDA reference foods
Calories per 100 g
189
more than 52% of reference foods
Sodium per 100 g
322mg
more than 74% of reference foods

1 fillet, any size weighs 90 g in USDA's record for Fish, croaker (FDC 2706246).

Where the calories come from: 17% carbohydrate, 40% fat and 43% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B122.1 µg in 1 fillet, any size (90 g), 89% of the Daily Value
  • Selenium36 µg in 1 fillet, any size (90 g), 66% of the Daily Value
  • Niacin4.6 mg in 1 fillet, any size (90 g), 29% of the Daily Value
  • Phosphorus212 mg in 1 fillet, any size (90 g), 17% of the Daily Value
  • Vitamin B60.3 mg in 1 fillet, any size (90 g), 17% of the Daily Value
  • Vitamin E1.8 mg in 1 fillet, any size (90 g), 12% of the Daily Value
  • Choline68 mg in 1 fillet, any size (90 g), 12% of the Daily Value
  • Thiamin0.1 mg in 1 fillet, any size (90 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 2706246), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of croaker USDA describes

Fish, Atlantic, cooked, breaded… has the most calories per 100 g (221); the fewest: Fish, Atlantic, raw (104)

Calories per 100 g by USDA description of croakerFish189Fish, Atlantic, cooked, breaded…221Fish, Atlantic, raw104Calories per 100 g by USDA description of croakerFish189Fish, Atlantic, cooked, breaded…221Fish, Atlantic, raw104Calories per 100 g by USDA description of croakerFish189Fish, Atlantic, cooked, breaded…221Fish, Atlantic, raw104Calories per 100 g by USDA description of croakerFish189Fish, Atlantic, cooked, breaded…221Fish, Atlantic, raw104Calories per 100 g by USDA description of croakerFish189Fish, Atlantic, cooked, breaded…221Fish, Atlantic, raw104Calories per 100 g by USDA description of croakerFish189Fish, Atlantic, cooked, breaded…221Fish, Atlantic, raw104Calories per 100 g by USDA description of croakerFish189Fish, Atlantic, cooked, breaded…221Fish, Atlantic, raw104Calories per 100 g by USDA description of croakerFish189Fish, Atlantic, cooked, breaded…221Fish, Atlantic, raw104Calories per 100 g by USDA description of croakerFish189Fish, Atlantic, cooked, breaded…221Fish, Atlantic, raw104
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 3 USDA descriptions of croaker, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, croaker18919.9 g8.2 g322 mg
Fish, croaker, Atlantic, cooked, breaded and fried22118.2 g12.7 g348 mg
Fish, croaker, Atlantic, raw10417.8 g3.2 g56 mg

Every nutrient in this record (65)

The portion is 1 fillet, any size (90 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein17.9 g19.9 g36%
Total lipid (fat)7.35 g8.17 g9%
Carbohydrate, by difference7.01 g7.79 g3%
Energy170 kcal189 kcal
Alcohol, ethyl0 g0 g
Water56.1 g62.3 g
Total Sugars0.13 g0.14 g
Fiber, total dietary0.27 g0.30 g1%
Cholesterol64.8 mg72.0 mg22%
Fatty acids, total saturated2.15 g2.39 g11%
Fatty acids, total monounsaturated2.59 g2.88 g
Fatty acids, total polyunsaturated1.69 g1.88 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca23.4 mg26.0 mg2%
Iron, Fe0.87 mg0.97 mg5%
Magnesium, Mg40.5 mg45.0 mg10%
Phosphorus, P212 mg236 mg17%
Potassium, K340 mg378 mg7%
Sodium, Na290 mg322 mg13%
Zinc, Zn0.49 mg0.54 mg4%
Copper, Cu0.056 mg0.062 mg6%
Selenium, Se36.3 µg40.3 µg66%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol28.8 µg32.0 µg
Vitamin A, RAE29.7 µg33.0 µg3%
Carotene, beta8.10 µg9.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)1.84 mg2.05 mg12%
Vitamin D (D2 + D3)0.72 µg0.80 µg4%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin6.30 µg7.00 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.15 mg0.16 mg12%
Riboflavin0.13 mg0.14 mg10%
Niacin4.57 mg5.08 mg29%
Vitamin B-60.29 mg0.32 mg17%
Folate, total27.0 µg30.0 µg
Vitamin B-122.13 µg2.37 µg89%
Choline, total67.6 mg75.1 mg12%
Vitamin K (phylloquinone)3.60 µg4.00 µg3%
Folic acid11.7 µg13.0 µg
Folate, food15.3 µg17.0 µg
Folate, DFE35.1 µg39.0 µg9%
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 12:00.032 g0.036 g
SFA 14:00.15 g0.17 g
SFA 16:01.41 g1.57 g
SFA 18:00.43 g0.47 g
MUFA 18:12.01 g2.23 g
PUFA 18:21.16 g1.28 g
PUFA 18:30.14 g0.16 g
PUFA 20:40.088 g0.098 g
PUFA 22:6 n-3 (DHA)0.092 g0.10 g
MUFA 16:10.46 g0.51 g
PUFA 18:40.011 g0.012 g
MUFA 20:10.10 g0.11 g
PUFA 20:5 n-3 (EPA)0.12 g0.13 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0.082 g0.091 g

Source: USDA FoodData Central, FDC 2706246: 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 croaker?

170 in 1 fillet, any size (90 g) of fish; 104 to 221 per 100 g across USDA's descriptions.

How much protein is in croaker?

18g in 1 fillet, any size; 19.9 g per 100 g.

How much sodium is in croaker?

290mg in 1 fillet, any size; 322 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