Fish Whiting Mixed Species Dry Heat (Cooked)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Fish, whiting, mixed species, cooked, dry heat
Finfish and Shellfish Products
A 100g serving covers 108% of the daily recommended Vitamin B12, making Fish Whiting Mixed Species Dry Heat (Cooked) one of the more concentrated dietary sources of this nutrient. Fish Whiting Mixed Species Dry Heat (Cooked) stands out for its lean protein profile — 23.5g of protein with only 1.7g of fat per 100g. At 116 calories per 100g, Fish Whiting Mixed Species Dry Heat (Cooked) offers moderate energy density suitable for balanced meals. Sodium is modest at 132mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Whiting Mixed Species Dry Heat (Cooked) delivers meaningful amounts of 8 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein86%23.5 g
- Fat14%1.7 g
- Carbs0%0 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 74.7 | G |
| Energy | 116 | KCAL |
| Protein | 23.5 | G |
| Total lipid (fat) | 1.7 | G |
| Carbohydrate, by difference | 0 | G |
| Fiber, total dietary | 0 | G |
| Total Sugars | 0 | G |
| Cholesterol | 84.0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.07 | MG |
| Riboflavin | 0.06 | MG |
| Niacin | 1.7 | MG |
| Vitamin B-6 | 0.18 | MG |
| Folate, total | 15.0 | UG |
| Vitamin B-12 | 2.6 | UG |
| Vitamin A, RAE | 38.0 | UG |
| Vitamin E (alpha-tocopherol) | 0.38 | MG |
| Vitamin D (D2 + D3) | 1.8 | UG |
| Vitamin K (phylloquinone) | 0.10 | UG |
| Calcium, Ca | 62.0 | MG |
| Iron, Fe | 0.42 | MG |
| Magnesium, Mg | 27.0 | MG |
| Phosphorus, P | 285 | MG |
| Potassium, K | 434 | MG |
| Sodium, Na | 132 | MG |
| Zinc, Zn | 0.53 | MG |
| Copper, Cu | 0.04 | MG |
| Manganese, Mn | 0.13 | MG |
| Selenium, Se | 41.1 | UG |
| Energy | 483 | kJ |
| Ash | 1.5 | G |
| Pantothenic acid | 0.25 | MG |
| Folic acid | 0 | UG |
| Folate, food | 15.0 | UG |
| Folate, DFE | 15.0 | UG |
| Choline, total | 83.3 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 38.0 | UG |
| Carotene, beta | 0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 128 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 73.0 | IU |
| Vitamin D3 (cholecalciferol) | 1.8 | UG |
| Fatty acids, total saturated | 0.40 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0.07 | G |
| SFA 16:0 | 0.28 | G |
| SFA 18:0 | 0.05 | G |
| Fatty acids, total monounsaturated | 0.45 | G |
| MUFA 16:1 | 0.12 | G |
| MUFA 18:1 | 0.28 | G |
| MUFA 20:1 | 0.03 | G |
| MUFA 22:1 | 0.02 | G |
| Fatty acids, total polyunsaturated | 0.59 | G |
| PUFA 18:2 | 0.02 | G |
| PUFA 18:3 | 0.01 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0.02 | G |
| PUFA 20:5 n-3 (EPA) | 0.28 | G |
| PUFA 22:5 n-3 (DPA) | 0.02 | G |
| PUFA 22:6 n-3 (DHA) | 0.23 | G |
| Tryptophan | 0.26 | G |
| Threonine | 1.0 | G |
| Isoleucine | 1.1 | G |
| Leucine | 1.9 | G |
| Lysine | 2.2 | G |
| Methionine | 0.69 | G |
| Cystine | 0.25 | G |
| Phenylalanine | 0.92 | G |
| Tyrosine | 0.79 | G |
| Valine | 1.2 | G |
| Arginine | 1.4 | G |
| Histidine | 0.69 | G |
| Alanine | 1.4 | G |
| Aspartic acid | 2.4 | G |
| Glutamic acid | 3.5 | G |
| Glycine | 1.1 | G |
| Proline | 0.83 | G |
| Serine | 0.96 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| fillet (72g) | 84 | 16.9g | 1.2g | 0g |
| oz (85g) | 99 | 20g | 1.4g | 0g |
Scaled from Fish Whiting Mixed Species Dry Heat (Cooked)'s per-100g values using USDA portion data.
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
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Fish Snapper Mixed Species Dry Heat (Cooked)
Fish Whiting Mixed Species (Raw)
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Nutrient Highlights
- Fish Whiting Mixed Species Dry Heat (Cooked) is a excellent source of Protein (47% DV) — see top foods ranked by Protein
Dietary Considerations
With 434mg of potassium per 100g, individuals on a renal diet should moderate their intake of Fish Whiting Mixed Species Dry Heat (Cooked). See the Kidney Disease & Low-Potassium Diet guide for more.
Fish Whiting Mixed Species Dry Heat (Cooked) is naturally low in sodium at 132mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Fish Whiting Mixed Species Dry Heat (Cooked) fits well in high-protein, low-carb eating patterns with 23.5g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.
Fish Whiting Mixed Species Dry Heat (Cooked) provides 41mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.
Rankings Among 8,262 USDA Foods
- Vitamin D: top 3% (#248 of 8,262)
- Potassium: top 11% (#909 of 8,262)
- Protein: top 17% (#1,405 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 175161.
View on USDA FoodData Central →