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 medium fillet (170 g)
268.6 calories, 31.5 from fat
 
Carbs
22.3 g
 
Proteins
34.5 g
 
Fat
3.5 g
 
Sat. Fat
0.9 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 (a powerful booster of heart health), Vitamin B12 (helps you to get a good night's sleep) and Phosphorus (a vital part of the body growth process).
  • 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)
69%
Protein
7%
Carbs
4%
Fiber
5%
Fat
4%
Saturated Fat
37%
Cholesterol
34%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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

Important for the stimulation of antibodies; 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 without fat

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 268.6 cal
Calories from Fat 31.5 cal
% Daily Value
Total Fat 3.5 g 5.3%
Saturated Fat 0.9 g 4.3%
Cholesterol 112.2 mg 37.4%
Sodium 812.6 mg 33.9%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 34.5 g 69%
 
Vitamins
Vitamin A 187 IU 3.7%
Vitamin B6 0.3 mg 13%
Vitamin B12 3.5 mcg 58.9%
Vitamin C 0 mg 0%
Vitamin D 2.6 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 1.4 mcg 1.7%
 
Minerals
Calcium (Ca) 132.6 mg 13.6%
Copper (Cu) 0.1 mg 5.6%
Iron (Fe) 1.9 mg 10.7%
Magnesium (Mg) 45.9 mg 11.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 487.9 mg 13.9%
Phosphorus (P) 426.7 mg 42.7%
Selenium (Se) 62.4 mcg 89.1%
Zinc (Zn) 1.9 mg 12.4%