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 large fillet (255 g)
512.6 calories, 173.7 from fat
 
Carbs
31.9 g
 
Proteins
49.4 g
 
Fat
19.3 g
 
Sat. Fat
3.1 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 (stimulates the creation of antioxidants), 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 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)
99%
Protein
11%
Carbs
6%
Fiber
30%
Fat
16%
Saturated Fat
54%
Cholesterol
51%
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

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, coated, baked or broiled, made with oil

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 512.6 cal
Calories from Fat 173.7 cal
% Daily Value
Total Fat 19.3 g 29.6%
Saturated Fat 3.1 g 15.5%
Cholesterol 160.7 mg 53.6%
Sodium 1218.9 mg 50.8%
Total Carbohydrate 31.9 g 10.6%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 49.4 g 98.9%
 
Vitamins
Vitamin A 272 IU 5.4%
Vitamin B6 0.4 mg 18.6%
Vitamin B12 5.1 mcg 84.6%
Vitamin C 0 mg 0%
Vitamin D 3.8 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 17.9 mcg 22.3%
 
Minerals
Calcium (Ca) 191.3 mg 20.4%
Copper (Cu) 0.2 mg 8%
Iron (Fe) 2.8 mg 15.4%
Magnesium (Mg) 66.3 mg 16.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 701.3 mg 20%
Phosphorus (P) 612 mg 61.2%
Selenium (Se) 89.5 mcg 127.9%
Zinc (Zn) 2.7 mg 17.7%