Whiting, baked or broiled, made with oil
✓
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
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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

Calories in 1 large fillet (255 g)
364.7 calories, 121.5 from fat
 
Carbs
0.3 g
 
Proteins
57.1 g
 
Fat
13.5 g
 
Sat. Fat
2 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (24.5%/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 (a vital part of the body growth process).
  • Whiting, baked or broiled, made with oil contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (45% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.4 cal/g)
High
Density
(24.5 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
114%
Protein
0%
Carbs
0%
Fiber
21%
Fat
10%
Saturated Fat
70%
Cholesterol
44%
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

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, baked or broiled, made with oil

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 364.7 cal
Calories from Fat 121.5 cal
% Daily Value
Total Fat 13.5 g 20.7%
Saturated Fat 2 g 10%
Cholesterol 209.1 mg 69.7%
Sodium 1045.5 mg 43.6%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 57.1 g 114.2%
 
Vitamins
Vitamin A 280.5 IU 5.6%
Vitamin B6 0.4 mg 21.9%
Vitamin B12 6.5 mcg 107.5%
Vitamin C 1.3 mg 2.1%
Vitamin D 4.3 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 10.7 mcg 13.4%
 
Minerals
Calcium (Ca) 150.5 mg 15.3%
Copper (Cu) 0.1 mg 4.8%
Iron (Fe) 1.1 mg 5.9%
Magnesium (Mg) 66.3 mg 16.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 780.3 mg 22.3%
Phosphorus (P) 693.6 mg 69.4%
Selenium (Se) 100.2 mcg 143.2%
Zinc (Zn) 2.8 mg 18.4%