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High in protein, rich in B12 and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Baked carp (140 g) has 227 calories. That works out to 162 calories per 100 g. It contains 0 g of carbs, 32.1 g of protein, 10.1 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 99% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 140 g
227
KCAL / 140G
Carbs
0g
· 0% DV
Protein
32.1g
· 64% DV
Fat
10.1g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 59% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 227 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 2.24 g | 11% |
| Trans fat | 0 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 32.1 g | 64% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 227 kcal |
| ½ piece (half) | 70 g | 113 kcal |
| 1 piece (small) | 90 g | 146 kcal |
| 100 g | 100 g | 162 kcal |
| 1 cup (shredded) | 160 g | 259 kcal |
| 1 serving (medium) | 180 g | 292 kcal |
| 1 piece (large) | 220 g | 356 kcal |
| 1 serving (large) | 280 g | 454 kcal |
| 1 piece (whole) | 320 g | 518 kcal |
Calculated from 162 calories per 100 g.
Baked carp has a mild, slightly sweet flavor and a firm, moist texture. Its taste can be earthier than that of many saltwater fish, so lemon, herbs, garlic, and onion are common ways to balance it.
Start with fresh carp, remove the dark strip of flesh along the side if present, and clean and dry the fish well. Lemon and herbs can balance earthy flavors, but they cannot make spoiled or strongly muddy-tasting fish fresh.
Yes, carp has many fine bones. Eat baked carp slowly and check each bite; carefully remove the bones before serving it to children. Asking a fishmonger to fillet the carp can make serving easier, though small bones may remain.
You can bake carp whole or as fillets. A whole fish makes an impressive centerpiece, while fillets are easier to portion and check for bones. Choose a baking dish that fits the fish without folding or crowding it.
For crispier skin on baked carp, remove scales, pat the skin thoroughly dry, and lightly coat it with oil before baking. Leave space around the fish in the pan; trapped steam can keep the skin soft.
Lemon, garlic, parsley, black pepper, and thyme complement baked carp without hiding its flavor. Season the cavity as well as the outside, and add fresh herbs near the end if you want their aroma to remain pronounced.
Serve baked carp with roasted potatoes, a crisp salad, or cooked vegetables. A bright lemon dressing cuts through the fish’s richness, while a simple grain side makes it a more substantial meal.
Baked carp is done when its flesh has turned opaque and separates easily with a fork. Check the thickest part near the backbone; avoid relying only on the skin’s color, which can brown before the center cooks through.
Yes, you can freeze baked carp leftovers in an airtight, freezer-safe container once they have cooled promptly. Thaw them in the refrigerator and reheat until steaming hot; the texture may be softer than when the fish was freshly baked.
Yes, fully cooked baked carp can be part of a pregnancy diet. Avoid raw or undercooked fish, remove bones carefully, and follow local advice about fish caught in nearby waters, since contamination guidance can vary by location.
Vitamins
B12
2.38µg · 99% DV
Vitamin D
11.9µg · 60% DV
B3
3.92mg · 25% DV
Biotin
7µg · 23% DV
Minerals
Phosphorus
308mg · 44% DV
Selenium
18µg · 33% DV
Iodine
25µg · 17% DV
Zinc
1.54mg · 14% DV
Potassium ⭐
466mg · 14% DV
Sodium
81mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 227 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Baked carp is a simple oven-cooked dish made with carp, a freshwater fish eaten across parts of Europe and Asia. The fish is often seasoned with herbs, lemon and aromatics, then baked whole or in portions; recipes vary by region and household.
Its flesh is tender and fairly substantial, with a distinctive mild, earthy flavour. Serve it hot as a main course with vegetables, potatoes or a crisp salad. It is high in protein, providing 22.9 g per 100 g, and works well for a filling meal. Baking it with plenty of vegetables and only a little added oil keeps the plate balanced.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.24g
MONOUNSATURATED
3.78g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.