Whitefish raw nutrition: calories, carbs, GI, protein, fiber, fats
Fish, whitefish, mixed species, raw
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Whitefish raw
| Calories ⓘ Calories for selected serving | 134 kcal |
|
Glycemic index ⓘ
Source: *Explanation
Check out our Glycemic index chart page for the full list.
|
0 (low) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 0 (low) |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 g |
| 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. | 11.5 (acidic) |
| Oxalates | 0 mg ⓘ Animal products do not contain oxalate. |
Vitamin D ⓘHigher in Vitamin D content than 99% of foods
Phosphorus ⓘHigher in Phosphorus content than 86% of foods
Choline ⓘHigher in Choline content than 84% of foods
Vitamin B5 ⓘHigher in Vitamin B5 content than 81% of foods
Vitamin A ⓘHigher in Vitamin A content than 80% of foods
Whitefish raw calories (kcal)
| Calories for different serving sizes of whitefish raw | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 134 | |
| Calories in 3 oz | 114 | 85 g |
| Calories in 1 fillet | 265 | 198 g |
Extra Nutrition facts for Whitefish raw
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 14 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 70 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 75 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 4.6 |
Whitefish raw 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:
108µg of 900µg
12%
Vitamin E:
0.6mg of 15mg
4%
Vitamin D:
36µg of 20µg
180%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.42mg of 1mg
35%
Vitamin B2:
0.36mg of 1mg
28%
Vitamin B3:
9mg of 16mg
56%
Vitamin B5:
2.3mg of 5mg
45%
Vitamin B6:
0.9mg of 1mg
69%
Folate:
45µg of 400µg
11%
Vitamin B12:
3µg of 2µg
125%
Vitamin K:
0.3µg of 120µg
0.25%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 38%
19.1 g of 50 g
19.1 g (38% of DV )
Fats:
Daily Value: 9%
5.9 g of 65 g
5.9 g (9% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 4%
72.8 g of 2,000 g
72.8 g (4% of DV )
Other:
2.3 g
2.3 g
Protein quality breakdown
Tryptophan:
642mg of 280mg
229%
Threonine:
2511mg of 1,050mg
239%
Isoleucine:
2640mg of 1,400mg
189%
Leucine:
4653mg of 2,730mg
170%
Lysine:
5259mg of 2,100mg
250%
Methionine:
1695mg of 1,050mg
161%
Phenylalanine:
2235mg of 1,750mg
128%
Valine:
2949mg of 1,820mg
162%
Histidine:
1686mg of 700mg
241%
Fat type information
Saturated fat:
0.91 g
Monounsaturated fat:
2 g
Polyunsaturated fat:
2.1 g
All nutrients for Whitefish raw per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 36µg | 4% | 20% | |
| Calories | 134kcal | 7% | 64% |
2.9 times more than Orange
|
| Protein per 100 calories | 14g | N/A | 15% | |
| Protein | 19g | 45% | 27% |
6.8 times more than Broccoli
|
| Calories per 10 g protein | 70kcal | N/A | 82% | |
| Weight per 100 calories | 75g | N/A | 37% | |
| Unsaturated / Saturated Fat ratio | 4.6 | N/A | 13% | |
| Fats | 5.9g | 9% | 48% |
5.7 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 0g | N/A | 100% |
N/A
|
| Carbs | 0g | 0% | 100% |
N/A
|
| Cholesterol | 60mg | 20% | 29% |
6.2 times less than Egg
|
| Vitamin D | 12µg | 60% | 1% |
5.5 times more than Egg
|
| Vitamin D* | 478 IU | 60% | 1% |
5.5 times more than Egg
|
| Magnesium | 33mg | 8% | 22% |
4.2 times less than Almonds
|
| Calcium | 26mg | 3% | 44% |
4.8 times less than Milk
|
| Potassium | 317mg | 9% | 29% |
2.2 times more than Cucumber
|
| Iron | 0.37mg | 5% | 80% |
7 times less than Beef broiled
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.07mg | 8% | 54% |
2 times less than Shiitake
|
| Zinc | 0.99mg | 9% | 47% |
6.4 times less than Beef broiled
|
| Phosphorus | 270mg | 39% | 14% |
1.5 times more than Chicken meat
|
| Sodium | 51mg | 2% | 71% |
9.6 times less than White bread
|
| Vitamin E | 0.2mg | 1% | 44% |
7.3 times less than Kiwi
|
| Manganese | 0.07mg | 3% | 40% | |
| Selenium | 13µg | 23% | 38% | |
| Vitamin B1 | 0.14mg | 12% | 34% |
1.9 times less than Pea raw
|
| Vitamin B2 | 0.12mg | 9% | 58% |
1.1 times less than Avocado
|
| Vitamin B3 | 3mg | 19% | 44% |
3.2 times less than Turkey meat
|
| Vitamin B5 | 0.75mg | 15% | 19% |
1.5 times less than Sunflower seeds
|
| Vitamin B6 | 0.3mg | 23% | 30% |
2.5 times more than Oats
|
| Vitamin B12 | 1µg | 42% | 28% |
1.4 times more than Pork
|
| Vitamin K | 0.1µg | 0% | 48% |
1016 times less than Broccoli
|
| Folate | 15µg | 4% | 39% |
4.1 times less than Brussels sprouts
|
| Choline | 65mg | 12% | 16% | |
| Saturated fat | 0.91g | 5% | 59% |
6.5 times less than Beef broiled
|
| Monounsaturated fat | 2g | N/A | 46% |
4.9 times less than Avocado
|
| Polyunsaturated fat | 2.1g | N/A | 23% |
22 times less than Walnut
|
| Tryptophan | 0.21mg | 0% | 21% |
1.4 times less than Chicken meat
|
| Threonine | 0.84mg | 0% | 23% |
1.2 times more than Beef broiled
|
| Isoleucine | 0.88mg | 0% | 23% |
Equal to Salmon raw
|
| Leucine | 1.6mg | 0% | 23% |
1.6 times less than Tuna Bluefin
|
| Lysine | 1.8mg | 0% | 21% |
3.9 times more than Tofu
|
| Methionine | 0.57mg | 0% | 20% |
5.9 times more than Quinoa
|
| Phenylalanine | 0.75mg | 0% | 26% |
1.1 times more than Egg
|
| Valine | 0.98mg | 0% | 23% |
2.1 times less than Soybean raw
|
| Histidine | 0.56mg | 0% | 25% |
1.3 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0.32g | N/A | 1% |
2.2 times less than Salmon
|
| Omega-3 - DHA | 0.94g | N/A | 1% |
1.6 times less than Salmon
|
| Omega-3 - DPA | 0.16g | N/A | 1% |
Equal to 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 134
% Daily Value*
9%
Total Fat
5.9g
4.1%
Saturated Fat 0.91g
0
Trans Fat
0g
20%
Cholesterol 60mg
2.2%
Sodium 51mg
0
Total Carbohydrate
0g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
19g
Vitamin D
478mcg
60%
Calcium
26mg
2.6%
Iron
0.37mg
4.6%
Potassium
317mg
9.3%
*
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
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.