Whiting

Whiting, cooked, NS as to cooking method

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Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

246

% Daily Value *

Total Fat 12.8g

16%

Saturated Fat 2.1g

10%

Trans Fat

Cholesterol 103mg

34%

Sodium 438mg

19%

Total Carbohydrate 11g

4%

Dietary Fiber 0.7g

2%

Total Sugars

Protein 20.8g

Vitamin D

Calcium 80mg

6%

Iron 1mg

7%

Potassium 283mg

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.

Using default Daily Values from FDA.

Set personalized Daily Values

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Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

13%

0.16 mg

Riboflavin

11%

0.14 mg

Niacin

13%

2.15 mg

Pantothenic Acid

—

Vitamin B6

10%

0.17 mg

Folate

24.9 mcg

Folic Acid

7.91 mcg

Food Folate

16.9 mcg

Fortified Folate

30.5 mcg

Choline

16%

90.2 mg

Betaine

—

Vitamin B12

88%

2.1 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

5%

40.7 mcg

Retinol

40.7 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

1.13 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

53.1 mcg

Vitamin E

10%

1.55 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

1.58 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

11%

12.7 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

6%

80.2 mg

Iron

7%

1.27 mg

Magnesium

7%

28.2 mg

Phosphorus

21%

258 mg

Potassium

6%

283 mg

Sodium

19%

438 mg

Zinc

11%

1.2 mg

Copper

9%

0.08 mg

Manganese

—

Selenium

68%

37.6 mcg

Fluoride

—

Iodine

—

Fat

16%

12.8 g

Saturated Fat

10%

2.08 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

1.44 g

Margaric Acid

—

Stearic Acid

0.51 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

4.88 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

0.07 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

4.92 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

0.04 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.09 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.02 g

Docosahexanoic Acid (DHA)

0.13 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

34%

103 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

42%

20.8 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

4%

11 g

Fibre

2%

0.68 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

246 kcal

Water

67.2 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small fillet (113g)
  • 1 medium fillet (170g)
  • 1 large fillet (255g)
  • 1 small whiting (yield after cooking, bone removed) (122g)
  • 1 medium whiting (yield after cooking, bone removed) (245g)
  • 1 large whiting (yield after cooking, bone removed) (490g)
  • 1 cup, cooked, flaked (136g)
  • 1 oz, boneless, raw (yield after cooking) (23g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (15g)
  • 1 oz, with bone, cooked (yield after bone removed) (19g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11g)
  • 1 cubic inch, boneless, cooked (17g)

Nutrient Sources ‡

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

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Moderate 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.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Whiting contains 18.4g of protein, which is about the same as 3.1 eggs, 0.7 chicken breasts, or 1.3 cups (357g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 10.3g per 1 small fillet

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Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Zero Trans Fat.

High in Cholesterol.

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