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 medium whiting (yield after cooking, bone removed) (245 g)
445.9 calories, 119.7 from fat
 
Carbs
30.6 g
 
Proteins
47.5 g
 
Fat
13.3 g
 
Sat. Fat
2.6 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 (important for the stimulation of antibodies), 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)
95%
Protein
10%
Carbs
6%
Fiber
21%
Fat
13%
Saturated Fat
52%
Cholesterol
49%
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

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Whiting, coated, baked or broiled, made with margarine

Serving Size: medium whiting (yield after cooking, bone removed) (245g)

* Amount Per Serving
Calories 445.9 cal
Calories from Fat 119.7 cal
% Daily Value
Total Fat 13.3 g 20.5%
Saturated Fat 2.6 g 13.2%
Cholesterol 154.4 mg 51.5%
Sodium 1171.1 mg 48.8%
Total Carbohydrate 30.6 g 10.2%
Dietary Fiber 1.5 g 5.9%
Sugars (Added) 0 g 0%
Protein 47.5 g 95%
 
Vitamins
Vitamin A 653.3 IU 13.1%
Vitamin B6 0.4 mg 17.9%
Vitamin B12 4.9 mcg 81.3%
Vitamin C 0 mg 0%
Vitamin D 3.9 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 16.4 mcg 20.5%
 
Minerals
Calcium (Ca) 186.2 mg 19.6%
Copper (Cu) 0.2 mg 7.7%
Iron (Fe) 2.6 mg 14.7%
Magnesium (Mg) 63.7 mg 15.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 676.2 mg 19.3%
Phosphorus (P) 590.5 mg 59%
Selenium (Se) 86 mcg 122.9%
Zinc (Zn) 2.5 mg 17%