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Whitefish

Fish, whitefish, mixed species, cooked, dry heat

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Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

146

% Daily Value *

Total Fat 6.4g

Saturated Fat 1g

Trans Fat

Cholesterol 65mg

Sodium 55mg

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars

Protein 20.8g

Vitamin D

Calcium 28mg

Iron 0mg

Potassium 345mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
12%
0.15 mg
Riboflavin
10%
0.13 mg
Niacin
20%
3.27 mg
Pantothenic Acid
15%
0.74 mg
Vitamin B6
17%
0.29 mg
Folate
14.4 mcg
Folic Acid
0 mcg
Food Folate
14.4 mcg
Fortified Folate
14.4 mcg
Choline
Betaine
Vitamin B12
34%
0.82 mcg
Added Vitamin B12
Biotin
Vitamin A
4%
33.1 mcg
Retinol
33.1 mcg
Beta Carotene
Alpha Carotene
Beta Cryptoxanthin
Vitamin A IU
2%
111 IU
Lycophene
Lutein and Zeaxanthin
Vitamin E
Added Vitamin E
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
Vitamin D2
Vitamin D3
Vitamin D
Vitamin K
Dihydrophylloquinone
Menaquinone-4

Calcium
2%
28.1 mg
Iron
2%
0.4 mg
Magnesium
8%
35.7 mg
Phosphorus
24%
294 mg
Potassium
7%
345 mg
Sodium
2%
55.3 mg
Zinc
10%
1.08 mg
Copper
9%
0.08 mg
Manganese
3%
0.07 mg
Selenium
25%
13.8 mcg
Fluoride
Iodine

Fat
8%
6.38 g
Saturated Fat
5%
0.99 g
Butyric Acid
Caproic Acid
Caprylic Acid
Capric Acid
Lauric Acid
Tridecylic Acid
Myristic Acid
0.12 g
Pentadecylic Acid
Palmitic Acid
0.65 g
Margaric Acid
Stearic Acid
0.22 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
2.18 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.57 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
1.47 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.11 g
Docos-13-enoic Acid
0.03 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
2.34 g
9,12-octadecadienoic Acid
0.3 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.2 g
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)
0.24 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0.35 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0.18 g
Docosahexanoic Acid (DHA)
1.03 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
22%
65.5 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
42%
20.8 g
Tryptophan
0.23 g
Threonine
0.91 g
Isoleucine
0.96 g
Leucine
1.69 g
Lysine
1.91 g
Methionine
0.62 g
Cystine
0.22 g
Phenylalanine
0.81 g
Tyrosine
0.7 g
Valine
1.07 g
Arginine
1.25 g
Histidine
0.61 g
Alanine
1.26 g
Aspartic Acid
2.13 g
Glutamic Acid
3.11 g
Glycine
1 g
Proline
0.74 g
Serine
0.85 g
Hydroxyproline

Carbohydrates
0%
0 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
146 kcal
Water
55.3 g
Ash
1.22 g
Theobromine
Caffeine
Alcohol

Serving Sizes

  • 3 oz (85 g)
  • 1 fillet (154 g)

Nutrient Sources

  • Excellent source of Vitamin B12
  • Excellent source of Selenium
  • Good source of Niacin
  • Good source of Pantothenic Acid
  • Good source of Vitamin B6
  • Good source of Phosphorus

‡ - 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

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Recommended Protein Powder

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Essential Amino Acids

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

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Whitefish contains 24.5g of protein, which is about the same as 4.1 eggs, 0.9 chicken breasts, or 1.7 cups (475g) of black beans.

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.

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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