Whitefish nutrition: calories, carbs, GI, protein, fiber, fats
Fish, whitefish, mixed species, cooked, dry heat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Whitefish
|
Glycemic index ⓘ
Source: *Explanation
Check out our Glycemic index chart page for the full list.
|
0 (low) |
| Calories ⓘ Calories for selected serving | 172 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 3 oz (85 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 14.7 (acidic) |
Protein ⓘHigher in Protein content than 86% of foods
Phosphorus ⓘHigher in Phosphorus content than 86% of foods
Potassium ⓘHigher in Potassium content than 83% of foods
Cholesterol ⓘHigher in Cholesterol content than 77% of foods
Magnesium ⓘHigher in Magnesium content than 75% of foods
Whitefish calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 172 | |
| Calories in 3 oz | 146 | 85 g |
| Calories in 1 fillet | 265 | 154 g |
Whitefish Glycemic index (GI)
Source:
*Explanation
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
393IU of 5,000IU
7.9%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.51mg of 1mg
43%
Vitamin B2:
0.46mg of 1mg
36%
Vitamin B3:
12mg of 16mg
72%
Vitamin B5:
2.6mg of 5mg
52%
Vitamin B6:
1mg of 1mg
80%
Folate:
51µg of 400µg
13%
Vitamin B12:
2.9µg of 2µg
120%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 49%
24.5 g of 50 g
24.5 g (49% of DV )
Fats:
Daily Value: 12%
7.5 g of 65 g
7.5 g (12% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 3%
65.1 g of 2,000 g
65.1 g (3% of DV )
Other:
2.9 g
2.9 g
Protein quality breakdown
Tryptophan:
822mg of 280mg
294%
Threonine:
3219mg of 1,050mg
307%
Isoleucine:
3384mg of 1,400mg
242%
Leucine:
5967mg of 2,730mg
219%
Lysine:
6744mg of 2,100mg
321%
Methionine:
2172mg of 1,050mg
207%
Phenylalanine:
2865mg of 1,750mg
164%
Valine:
3783mg of 1,820mg
208%
Histidine:
2163mg of 700mg
309%
Fat type information
Saturated Fat:
1.2 g
Monounsaturated Fat:
2.6 g
Polyunsaturated fat:
2.8 g
All nutrients for Whitefish per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 172kcal | 9% | 54% |
3.7 times more than Orange
|
| Protein | 24g | 58% | 14% |
8.7 times more than Broccoli
|
| Fats | 7.5g | 12% | 41% |
4.4 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 0g | N/A | 75% |
N/A
|
| Carbs | 0g | 0% | 100% |
N/A
|
| Cholesterol | 77mg | 26% | 23% |
4.8 times less than Egg
|
| Magnesium | 42mg | 10% | 25% |
3.3 times less than Almonds
|
| Calcium | 33mg | 3% | 42% |
3.8 times less than Milk
|
| Potassium | 406mg | 12% | 17% |
2.8 times more than Cucumber
|
| Iron | 0.47mg | 6% | 78% |
5.5 times less than Beef broiled
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.09mg | 10% | 56% |
1.5 times less than Shiitake
|
| Zinc | 1.3mg | 12% | 49% |
5 times less than Beef broiled
|
| Phosphorus | 346mg | 49% | 14% |
1.9 times more than Chicken meat
|
| Sodium | 65mg | 3% | 61% |
7.5 times less than White Bread
|
| Vitamin A | 39µg | 4% | 37% | |
| Manganese | 0.09mg | 4% | 62% | |
| Selenium | 16µg | 29% | 52% | |
| Vitamin B1 | 0.17mg | 14% | 37% |
1.6 times less than Pea raw
|
| Vitamin B2 | 0.15mg | 12% | 57% |
1.2 times more than Avocado
|
| Vitamin B3 | 3.8mg | 24% | 43% |
2.5 times less than Turkey meat
|
| Vitamin B5 | 0.87mg | 17% | 39% |
1.3 times less than Sunflower seeds
|
| Vitamin B6 | 0.35mg | 27% | 36% |
2.9 times more than Oat
|
| Vitamin B12 | 0.96µg | 40% | 42% |
1.4 times more than Pork
|
| Folate | 17µg | 4% | 51% |
3.6 times less than Brussels sprouts
|
| Saturated Fat | 1.2g | 6% | 58% |
5.1 times less than Beef broiled
|
| Monounsaturated Fat | 2.6g | N/A | 47% |
3.8 times less than Avocado
|
| Polyunsaturated fat | 2.8g | N/A | 26% |
17.1 times less than Walnut
|
| Tryptophan | 0.27mg | 0% | 53% |
1.1 times less than Chicken meat
|
| Threonine | 1.1mg | 0% | 53% |
1.5 times more than Beef broiled
|
| Isoleucine | 1.1mg | 0% | 54% |
1.2 times more than Salmon raw
|
| Leucine | 2mg | 0% | 54% |
1.2 times less than Tuna Bluefin
|
| Lysine | 2.2mg | 0% | 52% |
5 times more than Tofu
|
| Methionine | 0.72mg | 0% | 49% |
7.5 times more than Quinoa
|
| Phenylalanine | 0.96mg | 0% | 56% |
1.4 times more than Egg
|
| Valine | 1.3mg | 0% | 53% |
1.6 times less than Soybean raw
|
| Histidine | 0.72mg | 0% | 57% |
Equal to Turkey meat
|
| Omega-3 - EPA | 0.41g | N/A | 32% |
1.7 times less than Salmon
|
| Omega-3 - DHA | 1.2g | N/A | 32% |
1.2 times less than Salmon
|
| Omega-3 - DPA | 0.21g | N/A | 33% |
1.2 times more than Salmon
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 172
% Daily Value*
12%
Total Fat
7.5g
5.3%
Saturated Fat 1.2g
0
Trans Fat
0g
26%
Cholesterol 77mg
2.8%
Sodium 65mg
0
Total Carbohydrate
0g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
24g
Vitamin D
0mcg
0
Calcium
33mg
3.3%
Iron
0.47mg
5.9%
Potassium
406mg
12%
*
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.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Whitefish nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.