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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

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
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)
TOP 14% Protein ⓘHigher in Protein content than 86% of foods
TOP 14% Phosphorus ⓘHigher in Phosphorus content than 86% of foods
TOP 17% Potassium ⓘHigher in Potassium content than 83% of foods
TOP 23% Cholesterol ⓘHigher in Cholesterol content than 77% of foods
TOP 25% 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.
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 10% 18% 30% 149% 36% 9% 35% 31% 12% 89% 0%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0%
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

25% 8% 65% 3%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 294% 307% 242% 219% 322% 207% 164% 208% 309%
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

18% 40% 43%
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 OrangeOrange
Protein 24.47g 58% 14% 8.7 times more than BroccoliBroccoli
Fats 7.51g 12% 41% 4.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 77mg 26% 23% 4.8 times less than EggEgg
Iron 0.47mg 6% 78% 5.5 times less than BeefBeef
Calcium 33mg 3% 42% 3.8 times less than MilkMilk
Potassium 406mg 12% 17% 2.8 times more than CucumberCucumber
Magnesium 42mg 10% 25% 3.3 times less than AlmondAlmond
Fiber 0g 0% 100% N/AOrange
Copper 0.09mg 10% 56% 1.5 times less than ShiitakeShiitake
Zinc 1.27mg 12% 49% 5 times less than BeefBeef
Phosphorus 346mg 49% 14% 1.9 times more than Chicken meatChicken meat
Sodium 65mg 3% 61% 7.5 times less than White BreadWhite Bread
Vitamin A 131IU 3% 39% 127.5 times less than CarrotCarrot
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 rawPea raw
Vitamin B2 0.15mg 12% 57% 1.2 times more than AvocadoAvocado
Vitamin B3 3.85mg 24% 43% 2.5 times less than Turkey meatTurkey meat
Vitamin B5 0.87mg 17% 39% 1.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.35mg 27% 36% 2.9 times more than OatOat
Vitamin B12 0.96µg 40% 42% 1.4 times more than PorkPork
Folate 17µg 4% 51% 3.6 times less than Brussels sproutBrussels sprout
Saturated Fat 1.16g 6% 58% 5.1 times less than BeefBeef
Monounsaturated Fat 2.56g N/A 47% 3.8 times less than AvocadoAvocado
Polyunsaturated fat 2.76g N/A 26% 17.1 times less than WalnutWalnut
Tryptophan 0.27mg 0% 53% 1.1 times less than Chicken meatChicken meat
Threonine 1.07mg 0% 53% 1.5 times more than BeefBeef
Isoleucine 1.13mg 0% 54% 1.2 times more than Salmon rawSalmon raw
Leucine 1.99mg 0% 54% 1.2 times less than Tuna BluefinTuna Bluefin
Lysine 2.25mg 0% 52% 5 times more than TofuTofu
Methionine 0.72mg 0% 49% 7.5 times more than QuinoaQuinoa
Phenylalanine 0.96mg 0% 56% 1.4 times more than EggEgg
Valine 1.26mg 0% 53% 1.6 times less than Soybean rawSoybean raw
Histidine 0.72mg 0% 57% Equal to Turkey meatTurkey meat
Omega-3 - EPA 0.41g N/A 32% 1.7 times less than SalmonSalmon
Omega-3 - DHA 1.21g N/A 32% 1.2 times less than SalmonSalmon
Omega-3 - DPA 0.21g N/A 33% 1.2 times more than SalmonSalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 172
% Daily Value*
12%
Total Fat 8g
5%
Saturated Fat 1g
Trans Fat g
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
limit break
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.