Whiting, coated, 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
✓
Whiting Nugget21 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 cup, cooked, flaked (136 g)
273.4 calories, 92.7 from fat
 
Carbs
17 g
 
Proteins
26.4 g
 
Fat
10.3 g
 
Sat. Fat
1.6 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, coated, 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 (0.07 cal/oz).
  • Rich in vitamins and minerals (16.6%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps prevent Alzheimer's disease) and Phosphorus (a vital part of the body growth process).
  • Whiting, coated, 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 (39% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2 cal/g)
High
Density
(16.6 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
53%
Protein
6%
Carbs
3%
Fiber
16%
Fat
8%
Saturated Fat
29%
Cholesterol
27%
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; 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 oil

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 273.4 cal
Calories from Fat 92.7 cal
% Daily Value
Total Fat 10.3 g 15.8%
Saturated Fat 1.6 g 8.2%
Cholesterol 85.7 mg 28.6%
Sodium 650.1 mg 27.1%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 26.4 g 52.7%
 
Vitamins
Vitamin A 145.1 IU 2.9%
Vitamin B6 0.2 mg 9.9%
Vitamin B12 2.7 mcg 45.1%
Vitamin C 0 mg 0%
Vitamin D 2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 9.5 mcg 11.9%
 
Minerals
Calcium (Ca) 102 mg 10.9%
Copper (Cu) 0.1 mg 4.3%
Iron (Fe) 1.5 mg 8.2%
Magnesium (Mg) 35.4 mg 8.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 374 mg 10.7%
Phosphorus (P) 326.4 mg 32.6%
Selenium (Se) 47.7 mcg 68.2%
Zinc (Zn) 1.4 mg 9.4%