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 small fillet (113 g)
194.4 calories, 36 from fat
 
Carbs
13.2 g
 
Proteins
24.7 g
 
Fat
4 g
 
Sat. Fat
0.9 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 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)
49%
Protein
4%
Carbs
3%
Fiber
6%
Fat
5%
Saturated Fat
41%
Cholesterol
18%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Whiting, coated, fried, made with cooking spray

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 194.4 cal
Calories from Fat 36 cal
% Daily Value
Total Fat 4 g 6.1%
Saturated Fat 0.9 g 4.5%
Cholesterol 122 mg 40.7%
Sodium 433.9 mg 18.1%
Total Carbohydrate 13.2 g 4.4%
Dietary Fiber 0.8 g 3.2%
Sugars (Added) 0 g 0%
Protein 24.7 g 49.4%
 
Vitamins
Vitamin A 162 IU 3.2%
Vitamin B6 0.2 mg 9.9%
Vitamin B12 2.5 mcg 41.6%
Vitamin C 0 mg 0%
Vitamin D 1.8 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 1.5 mcg 1.8%
 
Minerals
Calcium (Ca) 94.9 mg 9%
Copper (Cu) 0.1 mg 4.6%
Iron (Fe) 1.5 mg 8.2%
Magnesium (Mg) 32.8 mg 8.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 335.6 mg 9.6%
Phosphorus (P) 306.2 mg 30.6%
Selenium (Se) 44.6 mcg 63.8%
Zinc (Zn) 1.4 mg 9.5%