Atlantic Croaker · Micropogonias undulatus
Fish, croaker, Atlantic, raw
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Fish, croaker, Atlantic, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 47/100
How many beneficial nutrients Fish, croaker, Atlantic, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Fish, croaker, Atlantic, raw come from — the split across carbs, fat & protein.
29% from fat
-
Carbs 0%0.0 g per serving
-
Fat 29%3.2 g per serving
-
Protein 71%17.8 g per serving
What Fish, croaker, Atlantic, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 0.0 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 3.2 g | |
| Saturated Fat | 1.1 g | |
| Monounsaturated Fat | 1.1 g | — |
| Polyunsaturated Fat | 0.5 g | — |
| Omega-3 Fatty Acids | 9.0 mg | — |
| Omega-6 Fatty Acids | 46.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 49.0 mg | — |
| Palmitic Acid | 836.0 mg | — |
| Stearic Acid | 203.0 mg | — |
| Palmitoleic Acid | 464.0 mg | — |
| Oleic Acid | 593.0 mg | — |
| Gadoleic Acid | 86.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 46.0 mg | — |
| Arachidonic Acid | 92.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 123.0 mg | — |
| Docosahexaenoic Acid (DHA) | 97.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 17.8 g | |
| Histidine | 523.0 mg | — |
| Isoleucine | 819.0 mg | — |
| Leucine | 1,445.0 mg | — |
| Lysine | 1,633.0 mg | — |
| Methionine | 526.0 mg | — |
| Phenylalanine | 694.0 mg | — |
| Threonine | 780.0 mg | — |
| Tryptophan | 199.0 mg | — |
| Valine | 916.0 mg | — |
| Alanine | 1,075.0 mg | — |
| Arginine | 1,064.0 mg | — |
| Aspartic Acid | 1,821.0 mg | — |
| Cystine | 191.0 mg | — |
| Glutamic Acid | 2,654.0 mg | — |
| Glycine | 854.0 mg | — |
| Proline | 629.0 mg | — |
| Serine | 725.0 mg | — |
| Tyrosine | 600.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 12.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.7 mcg | |
| Vitamin E | 1.3 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 4.2 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 15.0 mcg | |
| Vitamin B12 | 2.5 mcg | |
| Pantothenic Acid (B5) | 0.8 mg | |
| Choline | 67.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 15.0 mg | |
| Iron | 0.4 mg | |
| Magnesium | 40.0 mg | |
| Phosphorus | 210.0 mg | |
| Potassium | 345.0 mg | |
| Sodium | 56.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.0 mg | |
| Manganese | 0.0 mg | |
| Selenium | 36.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 61.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.1 g | — |
About Fish, croaker, Atlantic, raw
The Atlantic croaker (Micropogonias undulatus) is a small, silvery saltwater fish from the coastal waters of the western Atlantic, named for the croaking or drumming sound it makes with its swim bladder. A popular catch among anglers along the United States East and Gulf coasts, it has lean, flaky white flesh with a mild, slightly sweet flavor. Croaker is a good source of lean, high-quality protein, along with vitamin B12, selenium, and omega-3 fatty acids.
Its modest size makes it well suited to cooking whole, and it is most often pan-fried or deep-fried, a beloved preparation in Southern cooking, though it is also delicious grilled, baked, or broiled. The small, sweet fillets pair well with a simple cornmeal crust and a squeeze of lemon. Choose fish with bright eyes, firm flesh, and a clean sea smell, and store Atlantic croaker well chilled, cooking it within a day or two.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, croaker, Atlantic, raw?
There are 104 calories in 100 g of Fish, croaker, Atlantic, raw, or about 88 calories in 3 oz (85 g).
How much protein is in Fish, croaker, Atlantic, raw?
Fish, croaker, Atlantic, raw contains 17.8 g of protein per 100 g.
How many carbs are in Fish, croaker, Atlantic, raw?
Fish, croaker, Atlantic, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, croaker, Atlantic, raw?
Fish, croaker, Atlantic, raw provides 3.2 g of total fat per 100 g.
What is Fish, croaker, Atlantic, raw a good source of?
Fish, croaker, Atlantic, raw is an excellent source of Vitamin B12 (104% DV), Selenium (66% DV), Protein (36% DV) and Niacin (B3) (26% DV) and a good source of Vitamin B6, Phosphorus, Pantothenic Acid (B5), Choline and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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