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 medium fillet (170 g)
198.9 calories, 31.5 from fat
 
Carbs
0.3 g
 
Proteins
39.1 g
 
Fat
3.5 g
 
Sat. Fat
0.6 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 (important for the stimulation of antibodies), Vitamin B12 (helps prevent Alzheimer's disease) and Phosphorus (helps provide effective digestion).
  • 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)
78%
Protein
0%
Carbs
0%
Fiber
5%
Fat
3%
Saturated Fat
48%
Cholesterol
29%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
66 min
27 min
50 min
80 min

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; 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: medium fillet (170g)

* Amount Per Serving
Calories 198.9 cal
Calories from Fat 31.5 cal
% Daily Value
Total Fat 3.5 g 5.3%
Saturated Fat 0.6 g 2.8%
Cholesterol 142.8 mg 47.6%
Sodium 697 mg 29%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 39.1 g 78.1%
 
Vitamins
Vitamin A 192.7 IU 3.9%
Vitamin B6 0.3 mg 15%
Vitamin B12 4.4 mcg 73.7%
Vitamin C 0.9 mg 1.4%
Vitamin D 3.1 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 102 mg 10.2%
Copper (Cu) 0.1 mg 3.3%
Iron (Fe) 0.7 mg 4.1%
Magnesium (Mg) 44.2 mg 11.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 533.8 mg 15.3%
Phosphorus (P) 474.3 mg 47.4%
Selenium (Se) 68.5 mcg 97.9%
Zinc (Zn) 1.9 mg 12.5%