Whiting, 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)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 large fillet (255 g)
298.4 calories, 46.8 from fat
 
Carbs
0.5 g
 
Proteins
58.6 g
 
Fat
5.2 g
 
Sat. Fat
0.9 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, 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 (0.04 cal/oz).
  • Rich in vitamins and minerals (29.8%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps prevent Alzheimer's disease) and Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue).
  • Whiting, baked or broiled, made with cooking spray 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
Medium
Density
(1.2 cal/g)
High
Density
(29.8 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
117%
Protein
0%
Carbs
0%
Fiber
8%
Fat
4%
Saturated Fat
71%
Cholesterol
44%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
99 min
40 min
75 min
119 min

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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Whiting, baked or broiled, made with cooking spray

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 298.4 cal
Calories from Fat 46.8 cal
% Daily Value
Total Fat 5.2 g 8%
Saturated Fat 0.9 g 4.3%
Cholesterol 214.2 mg 71.4%
Sodium 1045.5 mg 43.6%
Total Carbohydrate 0.5 g 0.2%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 58.6 g 117.2%
 
Vitamins
Vitamin A 289 IU 5.8%
Vitamin B6 0.5 mg 22.6%
Vitamin B12 6.6 mcg 110.5%
Vitamin C 1.3 mg 2.1%
Vitamin D 4.6 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.3%
 
Minerals
Calcium (Ca) 153 mg 15.3%
Copper (Cu) 0.1 mg 5%
Iron (Fe) 1.1 mg 6.1%
Magnesium (Mg) 66.3 mg 16.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 800.7 mg 22.9%
Phosphorus (P) 711.5 mg 71.1%
Selenium (Se) 102.8 mcg 146.8%
Zinc (Zn) 2.8 mg 18.7%