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 medium fillet (170 g)
192.1 calories, 25.2 from fat
 
Carbs
0 g
 
Proteins
39.1 g
 
Fat
2.8 g
 
Sat. Fat
0.5 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 (important for the stimulation of antibodies), 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)
78%
Protein
0%
Carbs
0%
Fiber
4%
Fat
3%
Saturated Fat
48%
Cholesterol
29%
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

A powerful booster of heart health; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Whiting, steamed or poached

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 192.1 cal
Calories from Fat 25.2 cal
% Daily Value
Total Fat 2.8 g 4.3%
Saturated Fat 0.5 g 2.6%
Cholesterol 142.8 mg 47.6%
Sodium 686.8 mg 28.6%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 39.1 g 78.3%
 
Vitamins
Vitamin A 170 IU 3.4%
Vitamin B6 0.3 mg 13.3%
Vitamin B12 4.2 mcg 69.7%
Vitamin C 0 mg 0%
Vitamin D 3.1 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 103.7 mg 10.2%
Copper (Cu) 0.1 mg 3.3%
Iron (Fe) 0.7 mg 4.1%
Magnesium (Mg) 40.8 mg 10.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 452.2 mg 12.9%
Phosphorus (P) 426.7 mg 42.7%
Selenium (Se) 68.7 mcg 98.1%
Zinc (Zn) 1.9 mg 12.6%