Fish loses 15–25% of its weight. Cooking strips water first (Sobral et al., Compr Rev Food Sci Food Saf 2021). Per 100 g: 104 kcal, 17.8 g protein, 3.2 g fat. Log at the stage you eat — mixing raw and cooked is the #1 tracking error.
How should I track Croaker, Atlantic, raw?
Croaker, Atlantic, raw is a good source of protein. For the most accurate tracking of Croaker, Atlantic, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.