Whiting, coated, fried, made with margarine
✓
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)
317.9 calories, 119.7 from fat
 
Carbs
16.6 g
 
Proteins
31.3 g
 
Fat
13.3 g
 
Sat. Fat
2.6 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, coated, fried, made with margarine 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 (18%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (a vital part of the body growth process) and Vitamin K (fights Alzheimer's disease).
  • Whiting, coated, fried, made with margarine contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (37% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.9 cal/g)
High
Density
(18 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
63%
Protein
6%
Carbs
4%
Fiber
20%
Fat
13%
Saturated Fat
52%
Cholesterol
27%
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

A powerful booster of heart health; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Whiting, coated, fried, made with margarine

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 317.9 cal
Calories from Fat 119.7 cal
% Daily Value
Total Fat 13.3 g 20.4%
Saturated Fat 2.6 g 13%
Cholesterol 154.7 mg 51.6%
Sodium 652.8 mg 27.2%
Total Carbohydrate 16.6 g 5.5%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 31.3 g 62.7%
 
Vitamins
Vitamin A 606.3 IU 12.1%
Vitamin B6 0.3 mg 12.7%
Vitamin B12 3.2 mcg 53%
Vitamin C 0 mg 0%
Vitamin D 2.6 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 16.7 mcg 20.8%
 
Minerals
Calcium (Ca) 122.4 mg 11.9%
Copper (Cu) 0.1 mg 5.8%
Iron (Fe) 1.9 mg 10.4%
Magnesium (Mg) 42.5 mg 10.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 428.4 mg 12.2%
Phosphorus (P) 389.3 mg 38.9%
Selenium (Se) 56.6 mcg 80.9%
Zinc (Zn) 1.8 mg 12%