Whiting, coated, 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
✓
Whiting Nugget21 g
✓
Cup, Cooked, Flaked136 g
✓
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

Calories in 1 medium fillet (170 g)
341.7 calories, 115.2 from fat
 
Carbs
21.3 g
 
Proteins
33 g
 
Fat
12.8 g
 
Sat. Fat
2.1 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, coated, 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 (0.07 cal/oz).
  • Rich in vitamins and minerals (16.6%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps prevent Alzheimer's disease) and Phosphorus (a vital part of the body growth process).
  • Whiting, coated, 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 (39% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2 cal/g)
High
Density
(16.6 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
66%
Protein
7%
Carbs
4%
Fiber
20%
Fat
10%
Saturated Fat
36%
Cholesterol
34%
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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Whiting, coated, baked or broiled, made with oil

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 341.7 cal
Calories from Fat 115.2 cal
% Daily Value
Total Fat 12.8 g 19.7%
Saturated Fat 2.1 g 10.3%
Cholesterol 107.1 mg 35.7%
Sodium 812.6 mg 33.9%
Total Carbohydrate 21.3 g 7.1%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 33 g 65.9%
 
Vitamins
Vitamin A 181.3 IU 3.6%
Vitamin B6 0.2 mg 12.4%
Vitamin B12 3.4 mcg 56.4%
Vitamin C 0 mg 0%
Vitamin D 2.6 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 11.9 mcg 14.9%
 
Minerals
Calcium (Ca) 127.5 mg 13.6%
Copper (Cu) 0.1 mg 5.4%
Iron (Fe) 1.9 mg 10.3%
Magnesium (Mg) 44.2 mg 11.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 467.5 mg 13.4%
Phosphorus (P) 408 mg 40.8%
Selenium (Se) 59.7 mcg 85.2%
Zinc (Zn) 1.8 mg 11.8%