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 whiting (yield after cooking, bone removed) (245 g)
421.4 calories, 77.4 from fat
 
Carbs
28.5 g
 
Proteins
53.5 g
 
Fat
8.6 g
 
Sat. Fat
2 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 (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)
107%
Protein
10%
Carbs
7%
Fiber
13%
Fat
10%
Saturated Fat
88%
Cholesterol
39%
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; 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: medium whiting (yield after cooking, bone removed) (245g)

* Amount Per Serving
Calories 421.4 cal
Calories from Fat 77.4 cal
% Daily Value
Total Fat 8.6 g 13.3%
Saturated Fat 2 g 9.9%
Cholesterol 264.6 mg 88.2%
Sodium 940.8 mg 39.2%
Total Carbohydrate 28.5 g 9.5%
Dietary Fiber 1.7 g 6.9%
Sugars (Added) 0 g 0%
Protein 53.5 g 107.1%
 
Vitamins
Vitamin A 351.2 IU 7%
Vitamin B6 0.4 mg 21.6%
Vitamin B12 5.4 mcg 90.2%
Vitamin C 0 mg 0%
Vitamin D 3.9 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 3.2 mcg 4%
 
Minerals
Calcium (Ca) 205.8 mg 19.6%
Copper (Cu) 0.2 mg 9.9%
Iron (Fe) 3.2 mg 17.8%
Magnesium (Mg) 71.1 mg 17.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 727.7 mg 20.8%
Phosphorus (P) 664 mg 66.4%
Selenium (Se) 96.8 mcg 138.3%
Zinc (Zn) 3.1 mg 20.6%