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 per 100-gram serving | 172 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
| Serving Size ⓘ Serving sizes are 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
Calcium:
33 mg of 1,000 mg
3%
Iron:
0.47 mg of 8 mg
6%
Magnesium:
42 mg of 420 mg
10%
Phosphorus:
346 mg of 700 mg
49%
Potassium:
406 mg of 3,400 mg
12%
Sodium:
65 mg of 2,300 mg
3%
Zinc:
1.27 mg of 11 mg
12%
Copper:
0.092 mg of 1 mg
10%
Manganese:
0.086 mg of 2 mg
4%
Selenium:
16.2 µg of 55 µg
29%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Phosphorus
346 mg
TOP 14%
Potassium
406 mg
TOP 17%
Magnesium
42 mg
TOP 25%
Calcium
33 mg
TOP 42%
Zinc
1.27 mg
TOP 49%
Selenium
16.2 µg
TOP 52%
Copper
0.092 mg
TOP 56%
Sodium
65 mg
TOP 61%
Manganese
0.086 mg
TOP 62%
Iron
0.47 mg
TOP 78%
Vitamin coverage chart
Vitamin A:
131 IU of 5,000 IU
3%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.171 mg of 1 mg
14%
Vitamin B2:
0.154 mg of 1 mg
12%
Vitamin B3:
3.846 mg of 16 mg
24%
Vitamin B5:
0.865 mg of 5 mg
17%
Vitamin B6:
0.346 mg of 1 mg
27%
Folate:
17 µg of 400 µg
4%
Vitamin B12:
0.96 µg of 2 µg
40%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B6
0.346 mg
TOP 36%
Vitamin B1
0.171 mg
TOP 37%
Vitamin B5
0.865 mg
TOP 39%
Vitamin A
131 IU
TOP 39%
Vitamin B12
0.96 µg
TOP 42%
Vitamin B3
3.846 mg
TOP 43%
Folate
17 µg
TOP 51%
Vitamin B2
0.154 mg
TOP 57%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 49%
24.47 g of 50 g
49%
Fats:
Daily Value: 12%
7.51 g of 65 g
12%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
65.09 g of 2,000 g
3%
Other:
2.93 g
Protein quality breakdown
Tryptophan:
274 mg of 280 mg
98%
Threonine:
1073 mg of 1,050 mg
102%
Isoleucine:
1128 mg of 1,400 mg
81%
Leucine:
1989 mg of 2,730 mg
73%
Lysine:
2248 mg of 2,100 mg
107%
Methionine:
724 mg of 1,050 mg
69%
Phenylalanine:
955 mg of 1,750 mg
55%
Valine:
1261 mg of 1,820 mg
69%
Histidine:
721 mg of 700 mg
103%
Fat type information
Saturated Fat:
1.162 g
Monounsaturated Fat:
2.559 g
Polyunsaturated fat:
2.755 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 | 24.47g | 58% | 14% |
8.7 times more than Broccoli
|
| Fats | 7.51g | 12% | 41% |
4.4 times less than Cheddar 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
|
| Iron | 0.47mg | 6% | 78% |
5.5 times less than Beef broiled
|
| Calcium | 33mg | 3% | 42% |
3.8 times less than Milk
|
| Potassium | 406mg | 12% | 17% |
2.8 times more than Cucumber
|
| Magnesium | 42mg | 10% | 25% |
3.3 times less than Almond
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.09mg | 10% | 56% |
1.5 times less than Shiitake
|
| Zinc | 1.27mg | 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 | 131IU | 3% | 39% |
127.5 times less than Carrot
|
| Vitamin A RAE | 39µg | 4% | 37% | |
| Selenium | 16.2µg | 29% | 52% | |
| Manganese | 0.09mg | 4% | 62% | |
| 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 | 3.85mg | 24% | 43% |
2.5 times less than Turkey meat
|
| Vitamin B5 | 0.87mg | 17% | 39% |
1.3 times less than Sunflower seed
|
| 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 sprout
|
| Saturated Fat | 1.16g | 6% | 58% |
5.1 times less than Beef broiled
|
| Monounsaturated Fat | 2.56g | N/A | 47% |
3.8 times less than Avocado
|
| Polyunsaturated fat | 2.76g | N/A | 26% |
17.1 times less than Walnut
|
| Tryptophan | 0.27mg | 0% | 53% |
1.1 times less than Chicken meat
|
| Threonine | 1.07mg | 0% | 53% |
1.5 times more than Beef broiled
|
| Isoleucine | 1.13mg | 0% | 54% |
1.2 times more than Salmon raw
|
| Leucine | 1.99mg | 0% | 54% |
1.2 times less than Tuna Bluefin
|
| Lysine | 2.25mg | 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 | 1.26mg | 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 | 1.21g | 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
8g
5%
Saturated Fat 1g
26%
Cholesterol 77mg
3%
Sodium 65mg
0%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
24g
Vitamin D
0mcg
0%
Calcium
33mg
3%
Iron
0mg
0%
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.