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 whiting (yield after cooking, bone removed) (245 g)
387.1 calories, 45 from fat
 
Carbs
32.1 g
 
Proteins
49.7 g
 
Fat
5 g
 
Sat. Fat
1.2 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 (helps provide effective digestion).
  • 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)
99%
Protein
11%
Carbs
6%
Fiber
8%
Fat
6%
Saturated Fat
54%
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 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; 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 whiting (yield after cooking, bone removed) (245g)

* Amount Per Serving
Calories 387.1 cal
Calories from Fat 45 cal
% Daily Value
Total Fat 5 g 7.7%
Saturated Fat 1.2 g 6.1%
Cholesterol 161.7 mg 53.9%
Sodium 1171.1 mg 48.8%
Total Carbohydrate 32.1 g 10.7%
Dietary Fiber 1.5 g 5.9%
Sugars (Added) 0 g 0%
Protein 49.7 g 99.4%
 
Vitamins
Vitamin A 269.5 IU 5.4%
Vitamin B6 0.4 mg 18.7%
Vitamin B12 5.1 mcg 84.9%
Vitamin C 0 mg 0%
Vitamin D 3.7 mcg 0.9%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.5%
 
Minerals
Calcium (Ca) 191.1 mg 19.6%
Copper (Cu) 0.2 mg 8.1%
Iron (Fe) 2.8 mg 15.4%
Magnesium (Mg) 66.2 mg 16.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 703.2 mg 20.1%
Phosphorus (P) 615 mg 61.5%
Selenium (Se) 89.9 mcg 128.5%
Zinc (Zn) 2.7 mg 17.8%