Whiting, baked or broiled, made with oil
✓
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 fillet (113 g)
161.6 calories, 54 from fat
 
Carbs
0.1 g
 
Proteins
25.3 g
 
Fat
6 g
 
Sat. Fat
0.9 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (24.5%/cal) - a good source of Selenium (a powerful booster of heart health), Vitamin B12 (helps prevent Alzheimer's disease) and Phosphorus (helps provide effective digestion).
  • Whiting, baked or broiled, made with oil contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (45% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.4 cal/g)
High
Density
(24.5 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
51%
Protein
0%
Carbs
0%
Fiber
9%
Fat
4%
Saturated Fat
31%
Cholesterol
19%
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

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 oil

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 161.6 cal
Calories from Fat 54 cal
% Daily Value
Total Fat 6 g 9.2%
Saturated Fat 0.9 g 4.4%
Cholesterol 92.7 mg 30.9%
Sodium 463.3 mg 19.3%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 25.3 g 50.6%
 
Vitamins
Vitamin A 124.3 IU 2.5%
Vitamin B6 0.2 mg 9.7%
Vitamin B12 2.9 mcg 47.6%
Vitamin C 0.6 mg 0.9%
Vitamin D 1.9 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 4.7 mcg 5.9%
 
Minerals
Calcium (Ca) 66.7 mg 6.8%
Copper (Cu) 0 mg 2.1%
Iron (Fe) 0.5 mg 2.6%
Magnesium (Mg) 29.4 mg 7.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 345.8 mg 9.9%
Phosphorus (P) 307.4 mg 30.7%
Selenium (Se) 44.4 mcg 63.4%
Zinc (Zn) 1.2 mg 8.1%