Whiting, coated, fried, made with cooking spray
✓
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 cup, cooked, flaked (136 g)
233.9 calories, 43.2 from fat
 
Carbs
15.8 g
 
Proteins
29.7 g
 
Fat
4.8 g
 
Sat. Fat
1.1 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, coated, fried, made with cooking spray has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (21%/cal) - a good source of Selenium (important for the stimulation of antibodies), Vitamin B12 (helps prevent Alzheimer's disease) and Phosphorus (a vital part of the body growth process).
  • Whiting, coated, fried, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (44% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(21 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
59%
Protein
5%
Carbs
4%
Fiber
7%
Fat
6%
Saturated Fat
49%
Cholesterol
22%
Sodium
0%
Added Sugar

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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

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, coated, fried, made with cooking spray

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 233.9 cal
Calories from Fat 43.2 cal
% Daily Value
Total Fat 4.8 g 7.4%
Saturated Fat 1.1 g 5.5%
Cholesterol 146.9 mg 49%
Sodium 522.2 mg 21.8%
Total Carbohydrate 15.8 g 5.3%
Dietary Fiber 1 g 3.8%
Sugars (Added) 0 g 0%
Protein 29.7 g 59.4%
 
Vitamins
Vitamin A 194.9 IU 3.9%
Vitamin B6 0.2 mg 12%
Vitamin B12 3 mcg 50.1%
Vitamin C 0 mg 0%
Vitamin D 2.2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 1.8 mcg 2.2%
 
Minerals
Calcium (Ca) 114.2 mg 10.9%
Copper (Cu) 0.1 mg 5.5%
Iron (Fe) 1.8 mg 9.9%
Magnesium (Mg) 39.4 mg 9.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 403.9 mg 11.5%
Phosphorus (P) 368.6 mg 36.9%
Selenium (Se) 53.7 mcg 76.7%
Zinc (Zn) 1.7 mg 11.4%