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Breaded Whiting Fillet

Breaded Whiting Fillet

EverydayCooked

Breaded whiting fillet is a mild white fish coated in seasoned breadcrumbs and cooked until golden brown. This preparation method adds a crispy exterior to the naturally lean and flaky whiting fish, though it also increases the caloric and carbohydrate content compared to unbreaded preparations. The mild-flavored fish remains tender when properly cooked, making it a popular choice for both family meals and casual dining.

Macro Impact

A 4 oz serving contains 260 calories, 15g protein, 21g carbs, and 15g fat.

Calorie Burn

How long would it take to burn off 260 calories?
Walking3.5 mph, moderate pace
1 hour
YogaModerate effort, gentle pace
44 min
SwimmingModerate effort, freestyle
33 min
Biking12-14 mph, moderate effort
27 min
StairsStair climbing, moderate pace
30 min
Running5 mph (12 min/mile)
22 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories260
% Daily Value*
Total Fat15g
19%
Saturated Fat3g
14%
Trans Fat0.1g
Polyunsaturated Fat6g
Monounsaturated Fat5g
Cholesterol42mg
14%
Sodium576mg
25%
Total Carbohydrate21g
8%
Dietary Fiber1g
4%
Total Sugars0.9g
Includes Added Sugars0g
0%
Protein15g
Vitamin D2mcg
9%
Calcium31mg
2%
Iron0.7mg
4%
Potassium276mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
21 / 275 g
8%
Fiber
1 / 28 g
4%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
19 g
Fat
Total Fat
15 / 78 g
19%
Monounsaturated
5 / 31 g
16%
Polyunsaturated
6 / 23 g
25%
Saturated
3 / 23 g
12%
Trans
0 g
Cholesterol
42 / 300 g
14%
Omega 3
1 / 5 g
20%
Omega 6
6 / 19 g
30%
Omega 9
3 g
Protein
Protein
15 / 80 g
19%
Amino Acids
Histidine
0 / 3 g
16%
Isoleucine
1 / 2 g
48%
Leucine
1 / 3 g
43%
Lysine
1 / 2 g
59%
Methionine
0 / 1 g
40%
Phenylalanine
1 / 2 g
34%
Threonine
1 / 1 g
59%
Tryptophan
0 / 0 g
60%
Valine
1 / 2 g
42%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
3 / 15 mg
19%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
15%
Biotin, B7
11 / 30 mcg
38%
Cobalamin, B12
1 / 2 mcg
52%
Folate
19 / 400 mcg
5%
Vitamin A
2 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
12%
Vitamin E
3 / 15 mg
19%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
31 / 1k mg
3%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
5%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
12%
Phosphorous
187 / 700 mg
27%
Potassium
276 / 3k mg
9%
Selenium
19 / 55 mcg
34%
Sodium
576 / 2.3k mg
25%
Zinc
1 / 10 mg
5%
Chromium
3 / 30 mcg
9%
Molybdenum
0 / 45 mcg
0%
Iodine
18 / 150 mcg
12%
Chlorine
852 / 2.3k mg
37%
Other
Ethyl Alcohol
0 g
Water
59 g
Caffeine
0 mg
Choline
67 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.DENNY'S, fish fillet, battered or breaded, fried. USDA Standard Reference, Legacy. Food ID 169024.
  2. 2.Restaurant, family style, fish fillet, battered or breaded, fried. USDA Standard Reference, Legacy. Food ID 169846.
  3. 3.Fast foods, entree, fish fillet, battered or breaded, fried. Canadian Nutrient File. Food ID 4576.
  4. 4.Fish fillet, breaded, deepfried, fast food. Frida. Public Food Key 1465.
  5. 5.Fish fillet, breaded, fried, delicatessens. Frida. Public Food Key 1652.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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