Pacific Whiting Fish Fillets, 2 lbs
✓
Small Fillet113 g
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Medium Fillet170 g
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Large Fillet255 g
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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
✓
Oz, Boneless, Raw (yield After Cooking)23 g
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Oz, Boneless, Cooked28 g
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Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
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Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
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Cubic Inch, Boneless, Cooked17 g

Calories in 1 medium fillet (170 g)
370.6 calories, 172.8 from fat
 
Carbs
16.5 g
 
Proteins
31.3 g
 
Fat
19.2 g
 
Sat. Fat
3 g

KEY FACTS

(learn about health benefits or risks)
  • Pacific Whiting Fish Fillets, 2 lbs have medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.08 cal/oz).
  • Rich in vitamins and minerals (14.3%/cal) - a good source of Selenium (important for the stimulation of antibodies), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process) and Vitamin K (fights Alzheimer's disease).
  • Pacific Whiting Fish Fillets, 2 lbs contain 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
(2.2 cal/g)
High
Density
(14.3 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
63%
Protein
6%
Carbs
4%
Fiber
30%
Fat
15%
Saturated Fat
52%
Cholesterol
29%
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

Stimulates the creation of antioxidants; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Pacific Whiting Fish Fillets, 2 lbs

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 370.6 cal
Calories from Fat 172.8 cal
% Daily Value
Total Fat 19.2 g 29.6%
Saturated Fat 3 g 15.2%
Cholesterol 154.7 mg 51.6%
Sodium 697 mg 29%
Total Carbohydrate 16.5 g 5.5%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 31.3 g 62.5%
 
Vitamins
Vitamin A 61.2 IU 1.2%
Vitamin B6 0.3 mg 12.6%
Vitamin B12 3.2 mcg 52.7%
Vitamin C 0 mg 0%
Vitamin D 2.4 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 18.2 mcg 22.7%
 
Minerals
Calcium (Ca) 0 mg 0%
Copper (Cu) 0.1 mg 5.8%
Iron (Fe) 1.9 mg 10.5%
Magnesium (Mg) 42.5 mg 10.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 425 mg 12.1%
Phosphorus (P) 387.6 mg 38.8%
Selenium (Se) 56.6 mcg 80.9%
Zinc (Zn) 1.8 mg 12%