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 small fillet (113 g)
211.3 calories, 79.2 from fat
 
Carbs
11 g
 
Proteins
20.8 g
 
Fat
8.8 g
 
Sat. Fat
1.7 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 (important for the stimulation of antibodies), 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)
42%
Protein
4%
Carbs
3%
Fiber
14%
Fat
9%
Saturated Fat
34%
Cholesterol
18%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
70 min
28 min
53 min
85 min

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

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, fried, made with margarine

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 211.3 cal
Calories from Fat 79.2 cal
% Daily Value
Total Fat 8.8 g 13.6%
Saturated Fat 1.7 g 8.7%
Cholesterol 102.8 mg 34.3%
Sodium 433.9 mg 18.1%
Total Carbohydrate 11 g 3.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 20.8 g 41.7%
 
Vitamins
Vitamin A 403 IU 8.1%
Vitamin B6 0.2 mg 8.4%
Vitamin B12 2.1 mcg 35.2%
Vitamin C 0 mg 0%
Vitamin D 1.7 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 11.1 mcg 13.8%
 
Minerals
Calcium (Ca) 81.4 mg 7.9%
Copper (Cu) 0.1 mg 3.8%
Iron (Fe) 1.2 mg 6.9%
Magnesium (Mg) 28.3 mg 7.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 284.8 mg 8.1%
Phosphorus (P) 258.8 mg 25.9%
Selenium (Se) 37.6 mcg 53.8%
Zinc (Zn) 1.2 mg 8%