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 medium whiting (yield after cooking, bone removed) (245 g)
492.5 calories, 166.5 from fat
 
Carbs
30.7 g
 
Proteins
47.5 g
 
Fat
18.5 g
 
Sat. Fat
3 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 (helps provide effective digestion).
  • 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)
95%
Protein
10%
Carbs
6%
Fiber
29%
Fat
15%
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 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; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Whiting, coated, baked or broiled, made with oil

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

* Amount Per Serving
Calories 492.5 cal
Calories from Fat 166.5 cal
% Daily Value
Total Fat 18.5 g 28.5%
Saturated Fat 3 g 14.9%
Cholesterol 154.4 mg 51.5%
Sodium 1171.1 mg 48.8%
Total Carbohydrate 30.7 g 10.2%
Dietary Fiber 1.5 g 5.9%
Sugars (Added) 0 g 0%
Protein 47.5 g 95%
 
Vitamins
Vitamin A 261.3 IU 5.2%
Vitamin B6 0.4 mg 17.9%
Vitamin B12 4.9 mcg 81.3%
Vitamin C 0 mg 0%
Vitamin D 3.7 mcg 0.9%
Vitamin E 0 mg 0%
Vitamin K 17.2 mcg 21.4%
 
Minerals
Calcium (Ca) 183.8 mg 19.6%
Copper (Cu) 0.2 mg 7.7%
Iron (Fe) 2.7 mg 14.8%
Magnesium (Mg) 63.7 mg 15.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 673.8 mg 19.2%
Phosphorus (P) 588 mg 58.8%
Selenium (Se) 86 mcg 122.9%
Zinc (Zn) 2.5 mg 17%