Whiting, coated, baked or broiled, made with cooking spray
✓
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)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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 large whiting (yield after cooking, bone removed) (490 g)
784 calories, 102.6 from fat
 
Carbs
64.4 g
 
Proteins
99.1 g
 
Fat
11.4 g
 
Sat. Fat
2.5 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, coated, baked or broiled, made with cooking spray has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (20.7%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps prevent Alzheimer's disease) and Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue).
  • Whiting, coated, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (40% of DV/100g)!
Calories Nutrition Risky Content
Calorie Density
Medium
Density
(1.6 cal/g)
Nutrition Density
High
Density
(20.7 %/cal)
High Risk Components Density
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
198%
Protein
22%
Carbs
12%
Fiber
18%
Fat
13%
Saturated Fat
108%
Cholesterol
98%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin B12

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

MINERALS

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

Great source of Selenium

Stimulates the creation of antioxidants; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Whiting, coated, baked or broiled, made with cooking spray

Serving Size: large whiting (yield after cooking, bone removed) (490g)

* Amount Per Serving
Calories 784 cal
Calories from Fat 102.6 cal
% Daily Value
Total Fat 11.4 g 17.6%
Saturated Fat 2.5 g 12.7%
Cholesterol 323.4 mg 107.8%
Sodium 2342.2 mg 97.6%
Total Carbohydrate 64.4 g 21.5%
Dietary Fiber 2.9 g 11.8%
Sugars (Added) 0 g 0%
Protein 99.1 g 198.2%
 
Vitamins
Vitamin A 539 IU 10.8%
Vitamin B6 0.7 mg 37.2%
Vitamin B12 10.2 mcg 169.9%
Vitamin C 0 mg 0%
Vitamin D 7.4 mcg 1.8%
Vitamin E 0 mg 0%
Vitamin K 3.9 mcg 4.9%
 
Minerals
Calcium (Ca) 382.2 mg 39.2%
Copper (Cu) 0.3 mg 16.2%
Iron (Fe) 5.5 mg 30.8%
Magnesium (Mg) 132.3 mg 33.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 1401.4 mg 40%
Phosphorus (P) 1229.9 mg 123%
Selenium (Se) 179.3 mcg 256.2%
Zinc (Zn) 5.3 mg 35.6%