Whiting, steamed or poached
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked11 g
✓
Cubic Inch, Boneless, Cooked17 g
✓
Cup, Cooked, Flaked136 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

Calories in 1 cubic inch, with bone, cooked (11 g)
12.4 calories, 1.8 from fat
 
Carbs
0 g
 
Proteins
2.5 g
 
Fat
0.2 g
 
Sat. Fat
0 g

KEY FACTS

(learn about health benefits or risks)
  • Whiting, steamed or poached has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz).
  • Rich in vitamins and minerals (29.3%/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 (a vital part of the body growth process).
  • Whiting, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (46% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Low
Density
(1.1 cal/g)
High
Density
(29.3 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
5%
Protein
0%
Carbs
0%
Fiber
0%
Fat
0%
Saturated Fat
3%
Cholesterol
2%
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, steamed or poached

Serving Size: cubic inch, with bone, cooked (11g)

* Amount Per Serving
Calories 12.4 cal
Calories from Fat 1.8 cal
% Daily Value
Total Fat 0.2 g 0.3%
Saturated Fat 0 g 0.2%
Cholesterol 9.2 mg 3.1%
Sodium 44.4 mg 1.9%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 2.5 g 5.1%
 
Vitamins
Vitamin A 11 IU 0.2%
Vitamin B6 0 mg 0.9%
Vitamin B12 0.3 mcg 4.5%
Vitamin C 0 mg 0%
Vitamin D 0.2 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 6.7 mg 0.7%
Copper (Cu) 0 mg 0.2%
Iron (Fe) 0 mg 0.3%
Magnesium (Mg) 2.6 mg 0.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 29.3 mg 0.8%
Phosphorus (P) 27.6 mg 2.8%
Selenium (Se) 4.4 mcg 6.3%
Zinc (Zn) 0.1 mg 0.8%