Whitefish

Fish, whitefish, mixed species, raw

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

114

% Daily Value *

Total Fat 5g

6%

Saturated Fat 0.8g

4%

Trans Fat

Cholesterol 51mg

17%

Sodium 43mg

2%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars 0g

Protein 16.2g

Vitamin D 406 IU

102%

Calcium 22mg

2%

Iron 0mg

2%

Potassium 269mg

6%

*

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

10%

0.12 mg

Riboflavin

8%

0.1 mg

Niacin

16%

2.55 mg

Pantothenic Acid

13%

0.64 mg

Vitamin B6

15%

0.26 mg

Folate

12.8 mcg

Folic Acid

0 mcg

Food Folate

12.8 mcg

Fortified Folate

12.8 mcg

Choline

10%

55.3 mg

Betaine

Vitamin B12

35%

0.85 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

3%

30.6 mcg

Retinol

30.6 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

2%

102 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

1%

0.17 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

10.2 mcg

Vitamin D2

Vitamin D3

10.2 mcg

Vitamin D

102%

406 IU

Vitamin K

0%

0.09 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

2%

22.1 mg

Iron

2%

0.32 mg

Magnesium

7%

28.1 mg

Phosphorus

18%

230 mg

Potassium

6%

269 mg

Sodium

2%

43.4 mg

Zinc

8%

0.84 mg

Copper

7%

0.06 mg

Manganese

2%

0.06 mg

Selenium

19%

10.7 mcg

Fluoride

Iodine

Fat

6%

4.98 g

Saturated Fat

4%

0.77 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

0.09 g

Pentadecylic Acid

Palmitic Acid

0.51 g

Margaric Acid

Stearic Acid

0.17 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

1.7 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.44 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

1.14 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.09 g

Docos-13-enoic Acid

0.02 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

1.83 g

9,12-octadecadienoic Acid

0.23 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.16 g

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)

0.19 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.27 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0.14 g

Docosahexanoic Acid (DHA)

0.8 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

17%

51 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

32%

16.2 g

Tryptophan

0.18 g

Threonine

0.71 g

Isoleucine

0.75 g

Leucine

1.32 g

Lysine

1.49 g

Methionine

0.48 g

Cystine

0.17 g

Phenylalanine

0.63 g

Tyrosine

0.55 g

Valine

0.84 g

Arginine

0.97 g

Histidine

0.48 g

Alanine

0.98 g

Aspartic Acid

1.66 g

Glutamic Acid

2.42 g

Glycine

0.78 g

Proline

0.57 g

Serine

0.66 g

Hydroxyproline

Carbohydrates

0%

0 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

0 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

114 kcal

Water

61.9 g

Ash

0.95 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 3 oz (85.05g)
  • 1 fillet (198g)

Nutrient Sources

  • Excellent source of Vitamin B12
  • Excellent source of Vitamin D
  • Good source of Niacin
  • Good source of Vitamin B6
  • Good source of Phosphorus
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Zero 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: 100%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

100g of Whitefish contains 19.1g of protein, which is about the same as 3.2 eggs, 0.7 chicken breasts, or 1.4 cups (371g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Contains Omega-3 polyunsaturated fatty acids.

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