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Whiting

Fish, whiting, mixed species, cooked, dry heat

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Nutrition Facts

Serving Size

1 fillet (72g)

Amount per serving

Calories

84

% Daily Value *

Total Fat 1.2g

2%

Saturated Fat 0.3g

1%

Trans Fat

Cholesterol 60mg

20%

Sodium 95mg

4%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars 0g

Protein 16.9g

Vitamin D 53 IU

13%

Calcium 45mg

3%

Iron 0mg

2%

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.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
4%
0.05 mg
Riboflavin
3%
0.04 mg
Niacin
8%
1.2 mg
Pantothenic Acid
4%
0.18 mg
Vitamin B6
8%
0.13 mg
Folate
10.8 mcg
Folic Acid
0 mcg
Food Folate
10.8 mcg
Fortified Folate
10.8 mcg
Choline
11%
60 mg
Betaine
Vitamin B12
78%
1.87 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
3%
27.4 mcg
Retinol
27.4 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
2%
92.2 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
2%
0.27 mg
Added Vitamin E
0 mg
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
1.3 mcg
Vitamin D2
Vitamin D3
1.3 mcg
Vitamin D
13%
52.6 IU
Vitamin K
0%
0.07 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
3%
44.6 mg
Iron
2%
0.3 mg
Magnesium
5%
19.4 mg
Phosphorus
16%
205 mg
Potassium
7%
312 mg
Sodium
4%
95 mg
Zinc
3%
0.38 mg
Copper
3%
0.03 mg
Manganese
4%
0.09 mg
Selenium
54%
29.6 mcg
Fluoride
Iodine

Fat
2%
1.22 g
Saturated Fat
1%
0.29 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
0.05 g
Pentadecylic Acid
Palmitic Acid
0.21 g
Margaric Acid
Stearic Acid
0.03 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
0.32 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.09 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
0.2 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.02 g
Docos-13-enoic Acid
0.01 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.42 g
9,12-octadecadienoic Acid
0.01 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.01 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0.01 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0.2 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0.01 g
Docosahexanoic Acid (DHA)
0.17 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
20%
60.5 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
34%
16.9 g
Tryptophan
0.19 g
Threonine
0.74 g
Isoleucine
0.78 g
Leucine
1.37 g
Lysine
1.55 g
Methionine
0.5 g
Cystine
0.18 g
Phenylalanine
0.66 g
Tyrosine
0.57 g
Valine
0.87 g
Arginine
1.01 g
Histidine
0.5 g
Alanine
1.02 g
Aspartic Acid
1.73 g
Glutamic Acid
2.52 g
Glycine
0.81 g
Proline
0.6 g
Serine
0.69 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
83.5 kcal
Water
53.8 g
Ash
1.05 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 fillet (72g)

Nutrient Sources

  • Excellent source of Vitamin B12
  • Excellent source of Selenium
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Low 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.

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

100g of Whiting contains 23.5g of protein, which is about the same as 3.9 eggs, 0.9 chicken breasts, or 1.7 cups (456g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • NaNg per

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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