Whiting (cooked, dry heat) nutrition facts
Per 3 oz · 85 g
of a 2,000 cal day
- Protein20g86% of calories
- Carbs0g0% of calories
- Fat1.4g14% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Whiting (cooked, dry heat) (3 oz, 85 g) has 99 calories, with 20 g of protein, 0 g of carbohydrates and 1.4 g of fat. Most of its energy comes from protein (86% of calories). It is high in protein (40% DV), Vitamin B12 (92% DV) and phosphorus (35% DV). Keep an eye on cholesterol, which provides 24% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin B1292%
- Phosphorus35%
- Selenium64%
Good source of
10–19% of the daily value
- Vitamin D10%
- Vitamin B612%
- Choline13%
Watch
20%+ of the daily value
- Cholesterol24%
Vitamins & minerals
Amounts for 3 oz (85 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 32 μg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 0.1 μg | 0% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 13 μg | 3% |
| Vitamin B12 | 2 μg | 92% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 71 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 53 mg | 5% |
| Iron | 0.4 mg | 4% |
| Potassium | 369 mg | 8% |
| Magnesium | 23 mg | 5% |
| Phosphorus | 242 mg | 35% |
| Zinc | 0.5 mg | 4% |
| Copper | 0 mg | 4% |
| Manganese | 0.1 mg | 5% |
| Selenium | 35 μg | 64% |
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) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 1 g | — |
| Retinol | 32 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 2 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 99 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 19minWalking (3.5 mph)
- 12minCycling (moderate)
- 8minRunning (6 mph)
- 14minSwimming laps
Common questions
How many calories are in Whiting (cooked, dry heat)?
One serving of Whiting (cooked, dry heat) (3 oz) has 99 calories, which works out to 116 calories per 100 g. That is about 4.9% of a 2,000-calorie day.
Is Whiting (cooked, dry heat) high in protein?
Yes. It has 20 g of protein per serving, and 86% of its calories come from protein (20 g of protein per 100 calories).
Is Whiting (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 Whiting (cooked, dry heat)?
112 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Whiting (cooked, dry heat)?
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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