Coated Whiting

Whiting, coated, fried, 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 oz, boneless, raw (yield after cooking) (27g)

Amount per serving

Calories

46

% Daily Value *

Total Fat 1g

1%

Saturated Fat 0.2g

1%

Trans Fat

Cholesterol 29mg

10%

Sodium 124mg

5%

Total Carbohydrate 3.1g

1%

Dietary Fiber 0.2g

1%

Total Sugars

Protein 5.9g

Vitamin D

Calcium 23mg

2%

Iron 0mg

2%

Potassium 80mg

2%

*

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

4%

0.05 mg

Riboflavin

3%

0.04 mg

Niacin

4%

0.61 mg

Pantothenic Acid

—

Vitamin B6

3%

0.05 mg

Folate

7.29 mcg

Folic Acid

2.16 mcg

Food Folate

4.86 mcg

Fortified Folate

8.91 mcg

Choline

5%

25.6 mg

Betaine

—

Vitamin B12

25%

0.6 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

1%

11.6 mcg

Retinol

11.6 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0.27 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

15.1 mcg

Vitamin E

1%

0.12 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0.43 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

0%

0.35 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

2%

22.7 mg

Iron

2%

0.35 mg

Magnesium

2%

7.83 mg

Phosphorus

6%

73.2 mg

Potassium

2%

80.2 mg

Sodium

5%

124 mg

Zinc

3%

0.34 mg

Copper

2%

0.02 mg

Manganese

—

Selenium

19%

10.7 mcg

Fluoride

—

Iodine

—

Fat

1%

0.95 g

Saturated Fat

1%

0.22 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0.01 g

Pentadecylic Acid

—

Palmitic Acid

0.14 g

Margaric Acid

—

Stearic Acid

0.06 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.28 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

0.01 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.28 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

0.01 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.03 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.01 g

Docosahexanoic Acid (DHA)

0.04 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

10%

29.2 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

12%

5.9 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

1%

3.14 g

Fibre

1%

0.19 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

46.4 kcal

Water

16.6 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 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)
  • 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)

Nutrient Sources ‡

  • Excellent source of Vitamin B12
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Low 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.

100g of Coated Whiting contains 21.9g of protein, which is about the same as 3.6 eggs, 0.8 chicken breasts, or 1.6 cups (425g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 3g per 1 oz, boneless, raw (yield after cooking)

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


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