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 large fillet (255 g)
438.6 calories, 81 from fat
 
Carbs
29.7 g
 
Proteins
55.7 g
 
Fat
9 g
 
Sat. Fat
2.1 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 (a powerful booster of heart health), 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)
111%
Protein
10%
Carbs
7%
Fiber
14%
Fat
10%
Saturated Fat
92%
Cholesterol
41%
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

Stimulates the creation of antioxidants; 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: large fillet (255g)

* Amount Per Serving
Calories 438.6 cal
Calories from Fat 81 cal
% Daily Value
Total Fat 9 g 13.8%
Saturated Fat 2.1 g 10.3%
Cholesterol 275.4 mg 91.8%
Sodium 979.2 mg 40.8%
Total Carbohydrate 29.7 g 9.9%
Dietary Fiber 1.8 g 7.1%
Sugars (Added) 0 g 0%
Protein 55.7 g 111.4%
 
Vitamins
Vitamin A 365.5 IU 7.3%
Vitamin B6 0.4 mg 22.4%
Vitamin B12 5.6 mcg 93.9%
Vitamin C 0 mg 0%
Vitamin D 4.1 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 3.3 mcg 4.1%
 
Minerals
Calcium (Ca) 214.2 mg 20.4%
Copper (Cu) 0.2 mg 10.3%
Iron (Fe) 3.3 mg 18.6%
Magnesium (Mg) 74 mg 18.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 757.4 mg 21.6%
Phosphorus (P) 691.1 mg 69.1%
Selenium (Se) 100.7 mcg 143.9%
Zinc (Zn) 3.2 mg 21.4%