Whiting, coated, baked or broiled, made with margarine
✓
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)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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)
205.7 calories, 54.9 from fat
 
Carbs
14.1 g
 
Proteins
21.9 g
 
Fat
6.1 g
 
Sat. Fat
1.2 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, coated, baked or broiled, made with margarine has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (18.6%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep) and Phosphorus (helps provide effective digestion).
  • Whiting, coated, baked or broiled, made with margarine contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (39% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.8 cal/g)
High
Density
(18.6 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
44%
Protein
5%
Carbs
3%
Fiber
9%
Fat
6%
Saturated Fat
24%
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

Important for the stimulation of antibodies; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Whiting, coated, baked or broiled, made with margarine

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 205.7 cal
Calories from Fat 54.9 cal
% Daily Value
Total Fat 6.1 g 9.4%
Saturated Fat 1.2 g 6.1%
Cholesterol 71.2 mg 23.7%
Sodium 540.1 mg 22.5%
Total Carbohydrate 14.1 g 4.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 21.9 g 43.8%
 
Vitamins
Vitamin A 301.3 IU 6%
Vitamin B6 0.2 mg 8.2%
Vitamin B12 2.2 mcg 37.5%
Vitamin C 0 mg 0%
Vitamin D 1.8 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 7.6 mcg 9.5%
 
Minerals
Calcium (Ca) 85.9 mg 9%
Copper (Cu) 0.1 mg 3.6%
Iron (Fe) 1.2 mg 6.8%
Magnesium (Mg) 29.4 mg 7.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 311.9 mg 8.9%
Phosphorus (P) 272.3 mg 27.2%
Selenium (Se) 39.7 mcg 56.7%
Zinc (Zn) 1.2 mg 7.8%