Fish, whiting, mixed species, cooked, dry heat

1 fillet (72 g): 84 kcal, 16.9 g protein, 0 g carbohydrate and 1.2 g fat.

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Nutrition Facts

Serving size1 fillet (72 g)

Amount per serving

Calories80

% Daily Value*

Total Fat 1g	2%
Saturated Fat 0g	1%
Trans Fat —
Cholesterol 60mg	20%
Sodium 95mg	4%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 17g	34%
Vitamin D 1.3mcg	6%
Calcium 40mg	4%
Iron 0.3mg	0%
Potassium 310mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 fillet (72 g) gives you

High in Protein (34% DV), Selenium (54% DV), Vitamin B12 (78% DV)

Low in added sugars, total fat, saturated fat, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

86% protein · 0% carbohydrate · 14% fat

Protein: 17 g 86%
Carbs: 0 g 0%
Fat: 1 g 14%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 68% of foods
Protein: more than 83% of foods
Total fat: less than 67% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 38% of foods

All nutrients (57)

Amounts for 1 fillet (72 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	83.5 kcal	116 kcal
Protein	16.9 g	23.5 g	34%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Total sugars	0 g	0 g
Added sugars	0 g	0 g	0%
Water	53.8 g	74.7 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	1.22 g	1.69 g	2%
Saturated fat	0.288 g	0.4 g	1%
Monounsaturated fat	0.32 g	0.445 g
Polyunsaturated fat	0.423 g	0.587 g
Omega-3 EPA	0.204 g	0.283 g
Omega-3 DHA	0.169 g	0.235 g
Cholesterol	60.5 mg	84 mg	20%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	44.6 mg	62 mg	3%
Iron	0.302 mg	0.42 mg	2%
Magnesium	19.4 mg	27 mg	5%
Phosphorus	205 mg	285 mg	16%
Potassium	312 mg	434 mg	7%
Sodium	95 mg	132 mg	4%
Zinc	0.382 mg	0.53 mg	3%
Copper	0.029 mg	0.04 mg	3%
Manganese	0.094 mg	0.13 mg	4%
Selenium	29.6 mcg	41.1 mcg	54%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	27.4 mcg	38 mcg	3%
Vitamin C	0 mg	0 mg	0%
Vitamin D	1.3 mcg	1.8 mcg	6%
Vitamin E	0.274 mg	0.38 mg	2%
Vitamin K	0.072 mcg	0.1 mcg	0%
Thiamin (B1)	0.049 mg	0.068 mg	4%
Riboflavin (B2)	0.043 mg	0.06 mg	3%
Niacin (B3)	1.2 mg	1.67 mg	8%
Pantothenic acid (B5)	0.18 mg	0.25 mg	4%
Vitamin B6	0.13 mg	0.18 mg	8%
Folate	10.8 mcg	15 mcg	3%
Vitamin B12	1.87 mcg	2.6 mcg	78%
Choline	60 mg	83.3 mg	11%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.189 g	0.263 g
Threonine	0.741 g	1.03 g
Isoleucine	0.779 g	1.08 g
Leucine	1.37 g	1.91 g
Lysine	1.55 g	2.16 g
Methionine	0.5 g	0.695 g
Cystine	0.181 g	0.252 g
Phenylalanine	0.66 g	0.917 g
Tyrosine	0.571 g	0.793 g
Valine	0.871 g	1.21 g
Arginine	1.01 g	1.41 g
Histidine	0.498 g	0.691 g
Alanine	1.02 g	1.42 g
Aspartic acid	1.73 g	2.4 g
Glutamic acid	2.52 g	3.5 g
Glycine	0.811 g	1.13 g
Proline	0.598 g	0.83 g
Serine	0.69 g	0.958 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 175161(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.