Fish, croaker, Atlantic, raw
FDC 174192fillet (79 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 78 · +3 vs Fish & seafood medianAtlantic croaker, raw, scores 78 of 100, a Strong result that ranks 25th of 60 in the Fish & seafood category, above the group's median of 75. Protein leads at an excellent 36% DV, with a smaller but useful magnesium contribution of 10% DV, at 104 calories per 100 g.
Croaker is a smaller, bony fish typically pan-fried or deep-fried whole after cleaning, popular along the southeastern U.S. coast. A single fillet (79 g) has no flagged nutrients to limit, though its many small bones mean it takes more care to eat than a boneless fillet like tilapia.
See how this score is calculated, build a plate around fish, croaker, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | 5% |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.1 g | 5% |
| Cholesterol | 61 mg | 20% |
| Sodium | 56 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 18 g | 36% |
| Potassium | 345 mg | 7% |
| Calcium | 15 mg | 1% |
| Iron | 0.37 mg | 2% |
| Magnesium | 40 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 12 µg | 1% |
| Vitamin E | 1.3 mg | 9% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | 4% |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.86 g | 4% |
| Cholesterol | 48 mg | 16% |
| Sodium | 44 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 14 g | 28% |
| Potassium | 273 mg | 6% |
| Calcium | 12 mg | 1% |
| Iron | 0.29 mg | 2% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 9.5 µg | 1% |
| Vitamin E | 1 mg | 7% |
Source: USDA FoodData Central · Public domain
FDC 174192Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, mullet, striped, rawDensity 78 vs 78Fish, tilapia, rawDensity 78 vs 78Fish, monkfish, rawDensity 79 vs 78Original analysis by NutriVerdict
In the kitchen and how to use it
Atlantic croaker is a small, mild-flavored fish typically sold as whole pan-sized fish or small fillets, and it is most often pan-fried or deep-fried whole, breaded or dusted in cornmeal in the style common along the Atlantic and Gulf coasts, then served hot with hushpuppies, coleslaw, or a simple tartar sauce. Its delicate, flaky flesh cooks quickly, in just a few minutes per side, and works well simply seasoned with salt, pepper, and a squeeze of lemon rather than a heavy sauce that would overwhelm its mild taste. Whole croaker also grills well over moderate heat once scaled and gutted, needing only a light brushing of oil.
Look for whole croaker with clear eyes and firm flesh, or fresh fillets without a strong odor, and cook it soon after purchase since it is a smaller, more delicate fish that does not keep as long as heartier species. A raw fillet (79 g) reflects 104 calories per 100 g with 17.8 g of protein, 36% of the Daily Value, and a modest 10% DV magnesium, making it a light way to add a lean fish protein to a meal without much heaviness or fat, particularly alongside starchier sides like rice or grits.
Frequently asked questions about fish, croaker
How many calories are in Atlantic croaker?
Raw croaker has 104 calories per 100 g.
Is croaker a good source of protein?
Yes, it provides 17.8 g of protein per 100 g, 36% of the Daily Value.
How is croaker usually cooked?
It is most often pan-fried or deep-fried whole or as small fillets, often dusted in cornmeal, since its delicate flesh cooks quickly.