Whiting, coated, fried, made with cooking spray
✓
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 oz, boneless, raw (yield after cooking) (27 g)
46.4 calories, 9 from fat
 
Carbs
3.1 g
 
Proteins
5.9 g
 
Fat
1 g
 
Sat. Fat
0.2 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, coated, fried, made with cooking spray 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 prevent Alzheimer's disease) and Phosphorus (a vital part of the body growth process).
  • Whiting, coated, fried, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (44% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(21 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
12%
Protein
1%
Carbs
1%
Fiber
2%
Fat
1%
Saturated Fat
10%
Cholesterol
4%
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

Stimulates the creation of antioxidants; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Whiting, coated, fried, made with cooking spray

Serving Size: oz, boneless, raw (yield after cooking) (27g)

* Amount Per Serving
Calories 46.4 cal
Calories from Fat 9 cal
% Daily Value
Total Fat 1 g 1.5%
Saturated Fat 0.2 g 1.1%
Cholesterol 29.2 mg 9.7%
Sodium 103.7 mg 4.3%
Total Carbohydrate 3.1 g 1%
Dietary Fiber 0.2 g 0.8%
Sugars (Added) 0 g 0%
Protein 5.9 g 11.8%
 
Vitamins
Vitamin A 38.7 IU 0.8%
Vitamin B6 0 mg 2.4%
Vitamin B12 0.6 mcg 9.9%
Vitamin C 0 mg 0%
Vitamin D 0.4 mcg 0.1%
Vitamin E 0 mg 0%
Vitamin K 0.4 mcg 0.4%
 
Minerals
Calcium (Ca) 22.7 mg 2.2%
Copper (Cu) 0 mg 1.1%
Iron (Fe) 0.4 mg 2%
Magnesium (Mg) 7.8 mg 2%
Manganese (Mn) 0 mg 0%
Potassium (K) 80.2 mg 2.3%
Phosphorus (P) 73.2 mg 7.3%
Selenium (Se) 10.7 mcg 15.2%
Zinc (Zn) 0.3 mg 2.3%