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Whitefish (cooked, dry heat)
Fish & Seafood

Whitefish (cooked, dry heat) nutrition facts

Per 1 fillet Β· 154 g

Calories
265
13%
of a 2,000 cal day
  • Protein
    38g
    59% of calories
  • Carbs
    0g
    0% of calories
  • Fat
    12g
    41% of calories
Portion
  • βœ“ Protein-dense
  • βœ“ Keto-friendly
  • βœ“ Low sodium

At a glance

One serving of Whitefish (cooked, dry heat) (1 fillet, 154 g) has 265 calories, with 38 g of protein, 0 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (59% of calories). It is high in protein (75% DV), thiamine (22% DV) and niacin (37% DV). Keep an eye on cholesterol, which provides 40% of the daily value.

Per 100 g
172cal
medium energy density
Protein per 100 cal
14g
Net carbs
0g
carbs minus fiber
Fiber
0g

High in

20%+ of the daily value

  • Protein75%
  • Thiamine22%
  • Niacin37%
  • Vitamin B641%
  • Vitamin B1262%
  • Pantothenic acid27%

Good source of

10–19% of the daily value

  • Riboflavin (B2)18%
  • Potassium13%
  • Magnesium15%
  • Zinc18%
  • Copper16%

Watch

20%+ of the daily value

  • Cholesterol40%

Vitamins & minerals

Amounts for 1 fillet (154 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A60 ΞΌg
7%
Vitamin C0 mg
0%
Thiamine0.3 mg
22%
Riboflavin (B2)0.2 mg
18%
Niacin6 mg
37%
Vitamin B61 mg
41%
Folate (B9)26 ΞΌg
7%
Vitamin B121 ΞΌg
62%
Pantothenic acid1 mg
27%

Minerals

NutrientAmount% Daily Value
Calcium51 mg
5%
Iron1 mg
9%
Potassium625 mg
13%
Magnesium65 mg
15%
Phosphorus533 mg
76%
Zinc2 mg
18%
Copper0.1 mg
16%
Manganese0.1 mg
6%
Selenium25 ΞΌg
45%
Full breakdown Β· 26 more nutrients
NutrientAmount% Daily Value
Alanine2 gβ€”
Arginine2 gβ€”
Aspartic acid4 gβ€”
Cystine0.4 gβ€”
Docosahexaenoic Acid (DHA)2 gβ€”
Docosapentaenoic Acid (DPA)0.3 gβ€”
Eicosapentaenoic Acid (EPA)1 gβ€”
Glutamic acid6 gβ€”
Glycine2 gβ€”
Histidine1 gβ€”
Isoleucine2 gβ€”
Leucine3 gβ€”
Lysine3 gβ€”
Methionine1 gβ€”
Monounsaturated fats4 gβ€”
Phenylalanine1 gβ€”
Polyunsaturated fats4 gβ€”
Proline1 gβ€”
Retinol60 ΞΌgβ€”
Serine2 gβ€”
Threonine2 gβ€”
Total omega 33 gβ€”
Total omega 60 gβ€”
Tryptophan0.4 gβ€”
Tyrosine1 gβ€”
Valine2 gβ€”

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 265 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 50min
    Walking (3.5 mph)
  • 32min
    Cycling (moderate)
  • 22min
    Running (6 mph)
  • 37min
    Swimming laps

Common questions

How many calories are in Whitefish (cooked, dry heat)?

One serving of Whitefish (cooked, dry heat) (1 fillet) has 265 calories, which works out to 172 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Whitefish (cooked, dry heat) high in protein?

Yes. It has 38 g of protein per serving, and 59% of its calories come from protein (14 g of protein per 100 calories).

Is Whitefish (cooked, dry heat) keto-friendly?

It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.

How much sodium is in Whitefish (cooked, dry heat)?

100 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

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