Coated Whiting

Whiting, coated, baked or broiled, made with margarine

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Full Nutrition Profile

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Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

206

% Daily Value *

Total Fat 6.2g

8%

Saturated Fat 1.3g

7%

Trans Fat

Cholesterol 71mg

24%

Sodium 458mg

20%

Total Carbohydrate 14.2g

5%

Dietary Fiber 0.7g

2%

Total Sugars

Protein 21.9g

Vitamin D

Calcium 86mg

7%

Iron 1mg

7%

Potassium 312mg

7%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Set personalized Daily Values

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Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

15%

0.18 mg

Riboflavin

11%

0.15 mg

Niacin

15%

2.33 mg

Pantothenic Acid

—

Vitamin B6

24%

0.41 mg

Folate

31.6 mcg

Folic Acid

14.7 mcg

Food Folate

16.9 mcg

Fortified Folate

41.8 mcg

Choline

13%

72.9 mg

Betaine

—

Vitamin B12

94%

2.25 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

10%

90.4 mcg

Retinol

87 mcg

Beta Carotene

41.8 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

2.26 mcg

Vitamin E

12%

1.74 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

1.92 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

6%

7.57 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

7%

85.9 mg

Iron

7%

1.22 mg

Magnesium

7%

29.4 mg

Phosphorus

22%

272 mg

Potassium

7%

312 mg

Sodium

20%

458 mg

Zinc

11%

1.18 mg

Copper

8%

0.07 mg

Manganese

—

Selenium

72%

39.7 mcg

Fluoride

—

Iodine

—

Fat

8%

6.16 g

Saturated Fat

7%

1.34 g

Butyric Acid

0.01 g

Caproic Acid

0.01 g

Caprylic Acid

0.01 g

Capric Acid

0.01 g

Lauric Acid

0.02 g

Tridecylic Acid

—

Myristic Acid

0.08 g

Pentadecylic Acid

—

Palmitic Acid

0.73 g

Margaric Acid

—

Stearic Acid

0.43 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

1.75 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

—

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.04 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

2.43 g

9,12-octadecadienoic Acid

—

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0.04 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.1 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.02 g

Docosahexanoic Acid (DHA)

0.14 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

24%

71.2 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

44%

21.9 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

5%

14.2 g

Fibre

2%

0.68 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

206 kcal

Water

69.5 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small fillet (113g)
  • 1 cubic inch, boneless, cooked (17g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11g)
  • 1 oz, with bone, cooked (yield after bone removed) (19g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (18g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (27g)
  • 1 cup, cooked, flaked (136g)
  • 1 large whiting (yield after cooking, bone removed) (490g)
  • 1 medium whiting (yield after cooking, bone removed) (245g)
  • 1 small whiting (yield after cooking, bone removed) (122g)
  • 1 large fillet (255g)
  • 1 medium fillet (170g)

Nutrient Sources ‡

  • Excellent source of Vitamin B12
  • Excellent source of Selenium
  • Good source of Thiamin
  • Good source of Niacin
  • Good source of Vitamin B6
  • Good source of Phosphorus
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Moderate Fat
  • Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Coated Whiting contains 19.4g of protein, which is about the same as 3.2 eggs, 0.7 chicken breasts, or 1.4 cups (376g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 13.5g per 1 small fillet

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Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

High in Cholesterol.

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