Whiting, cooked
✓
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 cup, cooked, flaked (136 g)
296.5 calories, 138.6 from fat
 
Carbs
13.2 g
 
Proteins
25 g
 
Fat
15.4 g
 
Sat. Fat
2.4 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, cooked has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.08 cal/oz).
  • Rich in vitamins and minerals (15.1%/cal) - a good source of Selenium (important for the stimulation of antibodies), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion) and Vitamin K (fights Alzheimer's disease).
  • Whiting, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (37% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.2 cal/g)
High
Density
(15.1 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
50%
Protein
4%
Carbs
3%
Fiber
24%
Fat
12%
Saturated Fat
41%
Cholesterol
23%
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, cooked

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 296.5 cal
Calories from Fat 138.6 cal
% Daily Value
Total Fat 15.4 g 23.6%
Saturated Fat 2.4 g 12.1%
Cholesterol 123.8 mg 41.3%
Sodium 557.6 mg 23.2%
Total Carbohydrate 13.2 g 4.4%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 25 g 50%
 
Vitamins
Vitamin A 163.2 IU 3.3%
Vitamin B6 0.2 mg 10.1%
Vitamin B12 2.5 mcg 42.2%
Vitamin C 0 mg 0%
Vitamin D 1.9 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 14.6 mcg 18.2%
 
Minerals
Calcium (Ca) 95.2 mg 9.5%
Copper (Cu) 0.1 mg 4.6%
Iron (Fe) 1.5 mg 8.4%
Magnesium (Mg) 34 mg 8.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 340 mg 9.7%
Phosphorus (P) 310.1 mg 31%
Selenium (Se) 45.3 mcg 64.7%
Zinc (Zn) 1.4 mg 9.6%