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 whiting (yield after cooking, bone removed) (122 g)
209.8 calories, 38.7 from fat
 
Carbs
14.2 g
 
Proteins
26.7 g
 
Fat
4.3 g
 
Sat. Fat
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 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)
53%
Protein
5%
Carbs
3%
Fiber
7%
Fat
5%
Saturated Fat
44%
Cholesterol
20%
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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Whiting, coated, fried, made with cooking spray

Serving Size: small whiting (yield after cooking, bone removed) (122g)

* Amount Per Serving
Calories 209.8 cal
Calories from Fat 38.7 cal
% Daily Value
Total Fat 4.3 g 6.6%
Saturated Fat 1 g 4.9%
Cholesterol 131.8 mg 43.9%
Sodium 468.5 mg 19.5%
Total Carbohydrate 14.2 g 4.7%
Dietary Fiber 0.9 g 3.4%
Sugars (Added) 0 g 0%
Protein 26.7 g 53.3%
 
Vitamins
Vitamin A 174.9 IU 3.5%
Vitamin B6 0.2 mg 10.7%
Vitamin B12 2.7 mcg 44.9%
Vitamin C 0 mg 0%
Vitamin D 2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 1.6 mcg 2%
 
Minerals
Calcium (Ca) 102.5 mg 9.8%
Copper (Cu) 0.1 mg 4.9%
Iron (Fe) 1.6 mg 8.9%
Magnesium (Mg) 35.4 mg 8.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 362.3 mg 10.4%
Phosphorus (P) 330.6 mg 33.1%
Selenium (Se) 48.2 mcg 68.8%
Zinc (Zn) 1.5 mg 10.2%