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 whiting (yield after cooking, bone removed) (122 g)
222 calories, 59.4 from fat
 
Carbs
15.3 g
 
Proteins
23.6 g
 
Fat
6.6 g
 
Sat. Fat
1.3 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 (releaves minor health problems like muscle weakness, numbness and fatigue).
  • 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)
47%
Protein
5%
Carbs
3%
Fiber
10%
Fat
7%
Saturated Fat
26%
Cholesterol
24%
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

Stimulates the creation of antioxidants; 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 whiting (yield after cooking, bone removed) (122g)

* Amount Per Serving
Calories 222 cal
Calories from Fat 59.4 cal
% Daily Value
Total Fat 6.6 g 10.2%
Saturated Fat 1.3 g 6.6%
Cholesterol 76.9 mg 25.6%
Sodium 583.2 mg 24.3%
Total Carbohydrate 15.3 g 5.1%
Dietary Fiber 0.7 g 2.9%
Sugars (Added) 0 g 0%
Protein 23.6 g 47.3%
 
Vitamins
Vitamin A 325.3 IU 6.5%
Vitamin B6 0.2 mg 8.9%
Vitamin B12 2.4 mcg 40.5%
Vitamin C 0 mg 0%
Vitamin D 2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 8.2 mcg 10.2%
 
Minerals
Calcium (Ca) 92.7 mg 9.8%
Copper (Cu) 0.1 mg 3.8%
Iron (Fe) 1.3 mg 7.3%
Magnesium (Mg) 31.7 mg 7.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 336.7 mg 9.6%
Phosphorus (P) 294 mg 29.4%
Selenium (Se) 42.8 mcg 61.2%
Zinc (Zn) 1.3 mg 8.5%