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 medium fillet (170 g)
292.4 calories, 54 from fat
 
Carbs
19.8 g
 
Proteins
37.1 g
 
Fat
6 g
 
Sat. Fat
1.4 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 (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep) and Phosphorus (helps provide effective digestion).
  • 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)
74%
Protein
7%
Carbs
5%
Fiber
9%
Fat
7%
Saturated Fat
61%
Cholesterol
27%
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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Whiting, coated, fried, made with cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 292.4 cal
Calories from Fat 54 cal
% Daily Value
Total Fat 6 g 9.2%
Saturated Fat 1.4 g 6.8%
Cholesterol 183.6 mg 61.2%
Sodium 652.8 mg 27.2%
Total Carbohydrate 19.8 g 6.6%
Dietary Fiber 1.2 g 4.8%
Sugars (Added) 0 g 0%
Protein 37.1 g 74.3%
 
Vitamins
Vitamin A 243.7 IU 4.9%
Vitamin B6 0.3 mg 15%
Vitamin B12 3.8 mcg 62.6%
Vitamin C 0 mg 0%
Vitamin D 2.7 mcg 0.7%
Vitamin E 0 mg 0%
Vitamin K 2.2 mcg 2.8%
 
Minerals
Calcium (Ca) 142.8 mg 13.6%
Copper (Cu) 0.1 mg 6.9%
Iron (Fe) 2.2 mg 12.4%
Magnesium (Mg) 49.3 mg 12.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 504.9 mg 14.4%
Phosphorus (P) 460.7 mg 46.1%
Selenium (Se) 67.2 mcg 95.9%
Zinc (Zn) 2.1 mg 14.3%