Whiting, baked or broiled, made without fat

Small Fillet113 g
Medium Fillet170 g
Large Fillet255 g
Small Whiting (yield After Cooking, Bone Removed)122 g
Medium Whiting (yield After Cooking, Bone Removed)245 g
Large Whiting (yield After Cooking, Bone Removed)490 g
Cup, Cooked, Flaked136 g
Oz, Boneless, Raw (yield After Cooking)23 g
Oz, Boneless, Cooked28 g
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
Oz, With Bone, Cooked (yield After Bone Removed)19 g
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
Cubic Inch, Boneless, Cooked17 g


Calories in 1 small whiting (yield after cooking, bone removed) (122 g)
139.1 calories, 18 from fat
 
Carbs
0.1 g
 
Proteins
28.1 g
 
Fat
2 g
 
Sat. Fat
0.4 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, baked or broiled, made without fat has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz).
  • Rich in vitamins and minerals (30.8%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps prevent Alzheimer's disease) and Phosphorus (a vital part of the body growth process).
  • Whiting, baked or broiled, made without fat contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (46% of DV/100g)! This item has no fiber content (0% of DV/100g).

Calories Nutrition Risky Content
Calorie Density
Low
Density
(1.1 cal/g)
Nutrition Density
High
Density
(30.8 %/cal)
High Risk Components Density
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
56%
Protein
0%
Carbs
0%
Fiber
3%
Fat
2%
Saturated Fat
34%
Cholesterol
21%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B12

Helps prevent Alzheimer's disease; Helps you to get a good night's sleep.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Helps the regulation of hormones in the body; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Whiting, baked or broiled, made without fat

Serving Size: small whiting (yield after cooking, bone removed) (122g)

* Amount Per Serving
Calories 139.1 cal
Calories from Fat 18 cal
% Daily Value
Total Fat 2 g 3.1%
Saturated Fat 0.4 g 1.9%
Cholesterol 102.5 mg 34.2%
Sodium 500.2 mg 20.8%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 28.1 g 56.3%
 
Vitamins
Vitamin A 138.3 IU 2.8%
Vitamin B6 0.2 mg 10.8%
Vitamin B12 3.2 mcg 53.1%
Vitamin C 0.6 mg 1%
Vitamin D 2.2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.2%
 
Minerals
Calcium (Ca) 74.4 mg 7.3%
Copper (Cu) 0 mg 2.4%
Iron (Fe) 0.5 mg 2.9%
Magnesium (Mg) 32.9 mg 8.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 384.3 mg 11%
Phosphorus (P) 341.6 mg 34.2%
Selenium (Se) 49.3 mcg 70.4%
Zinc (Zn) 1.4 mg 9%