Nutritional Information for Fish, whiting, mixed species, cooked, dry heat
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 fillet 72.0 grams | Max calories at 23 servings. | |
| Protein | 16.91 g | 30.2% | 723% |
| Total lipid (fat) | 1.22 g | 4.07% | 97% |
| Carbohydrate, by difference | 0.00 g | 0% | 0% |
| Energy (Calories) | 83.52 kcal | 4.18% | 100% |
| Fiber, total dietary | 0.00 g | 0% | 0% |
| Calcium, Ca | 44.64 mg | 4.46% | 107% |
| Iron, Fe | 0.30 mg | 3.75% | 90% |
| Magnesium, Mg | 19.44 mg | 4.86% | 116% |
| Phosphorus, P | 205.20 mg | 29.31% | 702% |
| Potassium, K | 312.48 mg | 6.65% | 159% |
| Sodium, Na | 95.04 mg | 6.34% | 152% |
| Zinc, Zn | 0.38 mg | 3.45% | 83% |
| Manganese, Mn | 0.09 mg | 3.91% | 94% |
| Selenium, Se | 29.59 mcg | 53.8% | 1288% |
| Vitamin A, IU | 92.16 IU | 3.07% | 74% |
| Vitamin E (alpha-tocopherol) | 0.27 mg | 1.8% | 43% |
| Vitamin D (D2 + D3) | 1.30 mcg | 26% | 623% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.05 mg | 4.17% | 100% |
| Riboflavin | 0.04 mg | 3.08% | 74% |
| Niacin | 1.20 mg | 7.5% | 180% |
| Pantothenic acid | 0.18 mg | 3.6% | 86% |
| Vitamin B-6 | 0.13 mg | 10% | 239% |
| Folate, total | 10.80 mcg | 2.7% | 65% |
| Vitamin B-12 | 1.87 mcg | 77.92% | 1866% |
| Choline, total | 59.98 mg | 10.91% | 261% |
| Vitamin K (phylloquinone) | 0.07 mcg | 0.06% | 1% |
| Omega 6 | 0.01 g | 0.06% | 2% |
| Omega 3 | 0.01 g | 0.45% | 11% |
| Ash | 1.05 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 53.79 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 347.76 kJ | ||
| Sugars, total | 0.00 g | ||
| Copper, Cu | 0.03 mg | ||
| Retinol | 27.36 mcg | ||
| Vitamin A, RAE | 27.36 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 52.56 IU | ||
| Vitamin D3 (cholecalciferol) | 1.30 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 10.80 mcg | ||
| Folate, DFE | 10.80 mcg_DFE | ||
| Tryptophan | 0.19 g | ||
| Threonine | 0.74 g | ||
| Isoleucine | 0.78 g | ||
| Leucine | 1.37 g | ||
| Lysine | 1.55 g | ||
| Methionine | 0.50 g | ||
| Cystine | 0.18 g | ||
| Phenylalanine | 0.66 g | ||
| Tyrosine | 0.57 g | ||
| Valine | 0.87 g | ||
| Arginine | 1.01 g | ||
| Histidine | 0.50 g | ||
| Alanine | 1.02 g | ||
| Aspartic acid | 1.73 g | ||
| Glutamic acid | 2.52 g | ||
| Glycine | 0.81 g | ||
| Proline | 0.60 g | ||
| Serine | 0.69 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 60.48 mg | ||
| Fatty acids, total saturated | 0.29 g | ||
| Fatty acids, total monounsaturated | 0.32 g | ||
| Fatty acids, total polyunsaturated | 0.42 g | ||
| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 3.000 oz 85.0 grams | Max calories at 20 servings. | |
| Protein | 19.96 g | 35.64% | 723% |
| Total lipid (fat) | 1.44 g | 4.8% | 97% |
| Carbohydrate, by difference | 0.00 g | 0% | 0% |
| Energy (Calories) | 98.60 kcal | 4.93% | 100% |
| Fiber, total dietary | 0.00 g | 0% | 0% |
| Calcium, Ca | 52.70 mg | 5.27% | 107% |
| Iron, Fe | 0.36 mg | 4.5% | 91% |
| Magnesium, Mg | 22.95 mg | 5.74% | 116% |
| Phosphorus, P | 242.25 mg | 34.61% | 702% |
| Potassium, K | 368.90 mg | 7.85% | 159% |
| Sodium, Na | 112.20 mg | 7.48% | 152% |
| Zinc, Zn | 0.45 mg | 4.09% | 83% |
| Manganese, Mn | 0.11 mg | 4.78% | 97% |
| Selenium, Se | 34.94 mcg | 63.53% | 1289% |
| Vitamin A, IU | 108.80 IU | 3.63% | 74% |
| Vitamin E (alpha-tocopherol) | 0.32 mg | 2.13% | 43% |
| Vitamin D (D2 + D3) | 1.53 mcg | 30.6% | 621% |
| Vitamin C, total ascorbic acid | 0.00 mg | 0% | 0% |
| Thiamin | 0.06 mg | 5% | 101% |
| Riboflavin | 0.05 mg | 3.85% | 78% |
| Niacin | 1.42 mg | 8.88% | 180% |
| Pantothenic acid | 0.21 mg | 4.2% | 85% |
| Vitamin B-6 | 0.15 mg | 11.54% | 234% |
| Folate, total | 12.75 mcg | 3.19% | 65% |
| Vitamin B-12 | 2.21 mcg | 92.08% | 1868% |
| Choline, total | 70.81 mg | 12.87% | 261% |
| Vitamin K (phylloquinone) | 0.09 mcg | 0.08% | 2% |
| Omega 6 | 0.02 g | 0.13% | 3% |
| Omega 3 | 0.01 g | 0.45% | 9% |
| Ash | 1.24 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 63.50 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 410.55 kJ | ||
| Sugars, total | 0.00 g | ||
| Copper, Cu | 0.03 mg | ||
| Retinol | 32.30 mcg | ||
| Vitamin A, RAE | 32.30 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 62.05 IU | ||
| Vitamin D3 (cholecalciferol) | 1.53 mcg | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 12.75 mcg | ||
| Folate, DFE | 12.75 mcg_DFE | ||
| Tryptophan | 0.22 g | ||
| Threonine | 0.87 g | ||
| Isoleucine | 0.92 g | ||
| Leucine | 1.62 g | ||
| Lysine | 1.83 g | ||
| Methionine | 0.59 g | ||
| Cystine | 0.21 g | ||
| Phenylalanine | 0.78 g | ||
| Tyrosine | 0.67 g | ||
| Valine | 1.03 g | ||
| Arginine | 1.19 g | ||
| Histidine | 0.59 g | ||
| Alanine | 1.21 g | ||
| Aspartic acid | 2.04 g | ||
| Glutamic acid | 2.98 g | ||
| Glycine | 0.96 g | ||
| Proline | 0.71 g | ||
| Serine | 0.81 g | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 71.40 mg | ||
| Fatty acids, total saturated | 0.34 g | ||
| Fatty acids, total monounsaturated | 0.38 g | ||
| Fatty acids, total polyunsaturated | 0.50 g | ||