Coated Whiting

Whiting, coated, baked or broiled, made with cooking spray

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

181

% Daily Value *

Total Fat 2.6g

3%

Saturated Fat 0.6g

3%

Trans Fat

Cholesterol 75mg

25%

Sodium 432mg

19%

Total Carbohydrate 14.8g

5%

Dietary Fiber 0.7g

2%

Total Sugars

Protein 22.8g

Vitamin D

Calcium 88mg

7%

Iron 1mg

7%

Potassium 323mg

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.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

16%

0.19 mg

Riboflavin

12%

0.15 mg

Niacin

15%

2.43 mg

Pantothenic Acid

Vitamin B6

10%

0.17 mg

Folate

32.8 mcg

Folic Acid

15.8 mcg

Food Folate

16.9 mcg

Fortified Folate

44.1 mcg

Choline

14%

75.5 mg

Betaine

Vitamin B12

98%

2.35 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

4%

37.3 mcg

Retinol

37.3 mcg

Beta Carotene

1.13 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

2.26 mcg

Vitamin E

2%

0.35 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

1.69 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

1%

0.9 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

7%

88.1 mg

Iron

7%

1.28 mg

Magnesium

7%

30.5 mg

Phosphorus

23%

284 mg

Potassium

7%

323 mg

Sodium

19%

432 mg

Zinc

11%

1.23 mg

Copper

8%

0.07 mg

Manganese

Selenium

75%

41.4 mcg

Fluoride

Iodine

Fat

3%

2.63 g

Saturated Fat

3%

0.59 g

Butyric Acid

0.01 g

Caproic Acid

0.01 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0.01 g

Tridecylic Acid

Myristic Acid

0.07 g

Pentadecylic Acid

Palmitic Acid

0.34 g

Margaric Acid

Stearic Acid

0.12 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

0.7 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

0.8 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

0.05 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)

0.15 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

25%

74.6 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

46%

22.8 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

5%

14.8 g

Fibre

2%

0.68 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

181 kcal

Water

71.4 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 Phosphorus
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

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 20.2g of protein, which is about the same as 3.4 eggs, 0.7 chicken breasts, or 1.4 cups (393g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 14.2g per 1 small fillet

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

High in Cholesterol.

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