🧪 Nutrition Facts
- Calories 269.9
- Total Fat 13.0 g
- Saturated Fat 1.5 g
- Cholesterol 34.7 mg
- Sodium 219.5 mg
- Potassium 225.1 mg
- Total Carbohydrate 20.0 g
- Dietary Fiber 1.0 g
- Sugars 1.0 g
- Protein 16.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 2.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 25.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 269.9 calories per serving (1 Serving (112.0g)), Breaded Fish Squares 4oz is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (13.0g, 44.8% of calories), including 1.5g of saturated fat. It contains 2.0mg of iron (11% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Tilapia, Breadcrumbs, Wheat Flour, Cornstarch, Modified Cornstarch, Vegetable Oil, Sugar, Salt, Flavore Enhancer (monosodium Glutamate), Garlic Powder, Xanthan Gum.)
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum
Flavour Enhancers: Monosodium Glutamate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Breaded Fish Squares 4oz — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Breaded Fish Squares 4oz contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 269.9 kcal | 13.5% |
| Total Fat | 13.0 g | 17% |
| Saturated Fat | 1.5 g | 8% |
| Cholesterol | 34.7 mg | 12% |
| Sodium | 219.5 mg | 10% |
| Total Carbohydrate | 20.0 g | 7% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 1.0 g | 2% |
| Protein | 16.0 g | 32% ✅ |
| Vitamin C | 2.0 mg | 2% |
| Calcium | 25.8 mg | 2% |
| Iron | 2.0 mg | 11% |
| Potassium | 225.1 mg | 5% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Breaded Fish Squares 4oz accounts for 13.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 44.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 269.9 calories in Breaded Fish Squares 4oz? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 20.4 min |
| Walking: 17 minutes per mile | 46.6 min |
| Cycling (Low Intensity) | 29.5 min |
| HIIT | 25.0 min |
| Walking: 20 minutes per mile | 57.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Breaded Fish Squares 4oz
Is Breaded Fish Squares 4oz good for weight loss?
Breaded fish squares can work for weight loss when portion-controlled, as they provide a decent protein content at 16g per serving to help with satiety. However, at 270 calories with 13g of fat and a notable carb content from the breading, they're more calorie-dense than plain fish options.
Is Breaded Fish Squares 4oz good for muscle building?
The 16g of protein per serving makes these a reasonable choice for muscle building, especially when paired with other protein sources throughout the day. Fish provides quality protein along with beneficial nutrients like potassium and iron.
Is Breaded Fish Squares 4oz good post-workout fuel?
These work as post-workout fuel since they combine protein for muscle recovery with carbs from the breading to replenish glycogen stores. For optimal recovery, pairing them with additional vegetables or a starch would boost the carbohydrate content.
Is Breaded Fish Squares 4oz gluten-free?
No, these are not gluten-free—the breading is made with wheat flour, which contains gluten.
What diets does Breaded Fish Squares 4oz suit?
Suitable for pescatarian and Mediterranean diets. They don't fit paleo, keto, or gluten-free diets due to the wheat-based breading and carb content.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
