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 large fillet (255 g)
288.2 calories, 37.8 from fat
 
Carbs
0 g
 
Proteins
58.7 g
 
Fat
4.2 g
 
Sat. Fat
0.8 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 (helps the regulation of hormones in the body), Vitamin B12 (helps prevent Alzheimer's disease) 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)
117%
Protein
0%
Carbs
0%
Fiber
7%
Fat
4%
Saturated Fat
71%
Cholesterol
43%
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, steamed or poached

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 288.2 cal
Calories from Fat 37.8 cal
% Daily Value
Total Fat 4.2 g 6.5%
Saturated Fat 0.8 g 4%
Cholesterol 214.2 mg 71.4%
Sodium 1030.2 mg 42.9%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 58.7 g 117.4%
 
Vitamins
Vitamin A 255 IU 5.1%
Vitamin B6 0.4 mg 20%
Vitamin B12 6.3 mcg 104.6%
Vitamin C 0 mg 0%
Vitamin D 4.6 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.3%
 
Minerals
Calcium (Ca) 155.6 mg 15.3%
Copper (Cu) 0.1 mg 5%
Iron (Fe) 1.1 mg 6.1%
Magnesium (Mg) 61.2 mg 15.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 678.3 mg 19.4%
Phosphorus (P) 640.1 mg 64%
Selenium (Se) 103 mcg 147.2%
Zinc (Zn) 2.8 mg 18.9%