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 small whiting (yield after cooking, bone removed) (122 g)
266 calories, 124.2 from fat
 
Carbs
11.9 g
 
Proteins
22.4 g
 
Fat
13.8 g
 
Sat. Fat
2.2 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 prevent Alzheimer's disease), 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)
45%
Protein
4%
Carbs
3%
Fiber
21%
Fat
11%
Saturated Fat
37%
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

Stimulates the creation of antioxidants; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Whiting, cooked

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

* Amount Per Serving
Calories 266 cal
Calories from Fat 124.2 cal
% Daily Value
Total Fat 13.8 g 21.2%
Saturated Fat 2.2 g 10.9%
Cholesterol 111 mg 37%
Sodium 500.2 mg 20.8%
Total Carbohydrate 11.9 g 4%
Dietary Fiber 0.7 g 2.9%
Sugars (Added) 0 g 0%
Protein 22.4 g 44.9%
 
Vitamins
Vitamin A 146.4 IU 2.9%
Vitamin B6 0.2 mg 9%
Vitamin B12 2.3 mcg 37.8%
Vitamin C 0 mg 0%
Vitamin D 1.7 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 13.1 mcg 16.3%
 
Minerals
Calcium (Ca) 85.4 mg 8.5%
Copper (Cu) 0.1 mg 4.1%
Iron (Fe) 1.4 mg 7.5%
Magnesium (Mg) 30.5 mg 7.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 305 mg 8.7%
Phosphorus (P) 278.2 mg 27.8%
Selenium (Se) 40.6 mcg 58%
Zinc (Zn) 1.3 mg 8.6%