Whiting, coated, baked or broiled, made without fat
✓
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
✓
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

Calories in 1 large fillet (255 g)
402.9 calories, 46.8 from fat
 
Carbs
33.4 g
 
Proteins
51.7 g
 
Fat
5.2 g
 
Sat. Fat
1.3 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, coated, baked or broiled, made without fat 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 (21%/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 (releaves minor health problems like muscle weakness, numbness and fatigue).
  • Whiting, coated, baked or broiled, made without fat contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (41% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.6 cal/g)
High
Density
(21 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
103%
Protein
11%
Carbs
6%
Fiber
8%
Fat
6%
Saturated Fat
56%
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 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

A powerful booster of heart health; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Whiting, coated, baked or broiled, made without fat

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 402.9 cal
Calories from Fat 46.8 cal
% Daily Value
Total Fat 5.2 g 8%
Saturated Fat 1.3 g 6.4%
Cholesterol 168.3 mg 56.1%
Sodium 1218.9 mg 50.8%
Total Carbohydrate 33.4 g 11.1%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 51.7 g 103.4%
 
Vitamins
Vitamin A 280.5 IU 5.6%
Vitamin B6 0.4 mg 19.5%
Vitamin B12 5.3 mcg 88.4%
Vitamin C 0 mg 0%
Vitamin D 3.8 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.6%
 
Minerals
Calcium (Ca) 198.9 mg 20.4%
Copper (Cu) 0.2 mg 8.4%
Iron (Fe) 2.9 mg 16%
Magnesium (Mg) 68.9 mg 17.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 731.9 mg 20.9%
Phosphorus (P) 640.1 mg 64%
Selenium (Se) 93.6 mcg 133.7%
Zinc (Zn) 2.8 mg 18.5%