Whiting (raw) nutrition facts
Per 1 fillet · 92 g
of a 2,000 cal day
- Protein17g86% of calories
- Carbs0g0% of calories
- Fat1.2g14% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Whiting (raw) (1 fillet, 92 g) has 83 calories, with 17 g of protein, 0 g of carbohydrates and 1.2 g of fat. Most of its energy comes from protein (86% of calories). It is high in protein (34% DV), Vitamin B12 (88% DV) and phosphorus (29% DV). Keep an eye on cholesterol, which provides 21% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Vitamin B1288%
- Phosphorus29%
- Selenium54%
Good source of
10–19% of the daily value
- Vitamin B611%
- Choline11%
Watch
20%+ of the daily value
- Cholesterol21%
Vitamins & minerals
Amounts for 1 fillet (92 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 28 μg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 0.1 μg | 0% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 12 μg | 3% |
| Vitamin B12 | 2 μg | 88% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 44 mg | 4% |
| Iron | 0.3 mg | 4% |
| Potassium | 229 mg | 5% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 204 mg | 29% |
| Zinc | 1 mg | 7% |
| Copper | 0 mg | 3% |
| Manganese | 0.1 mg | 4% |
| Selenium | 30 μg | 54% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 1 g | — |
| Retinol | 28 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 1 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 83 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 16minWalking (3.5 mph)
- 10minCycling (moderate)
- 7minRunning (6 mph)
- 12minSwimming laps
Common questions
How many calories are in Whiting (raw)?
One serving of Whiting (raw) (1 fillet) has 83 calories, which works out to 90 calories per 100 g. That is about 4.1% of a 2,000-calorie day.
Is Whiting (raw) high in protein?
Yes. It has 17 g of protein per serving, and 86% of its calories come from protein (20 g of protein per 100 calories).
Is Whiting (raw) 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 Whiting (raw)?
66 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Whiting (raw)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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