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Whiting Fillet, Frozen

Whiting Fillet, Frozen

EverydayFrozenRaw

Whiting fillet is a frozen preparation of a lean, mild-flavored whitefish commonly found in North Atlantic waters. These boneless cuts offer a flaky texture when cooked and provide a high-quality protein source with minimal fat content, including notable B vitamin levels. Unlike richer fish like salmon, whiting maintains a delicate flavor profile that adapts well to various seasonings and cooking methods from baking to pan-searing. The frozen form preserves freshness while offering convenient portion control for meal planning.

Macro Impact

A 3 oz serving contains 77 calories, 16g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 77 calories?
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6 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories77
% Daily Value*
Total Fat1g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.2g
Cholesterol57mg
19%
Sodium52mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D0.9mcg
5%
Calcium42mg
3%
Iron0.3mg
2%
Potassium264mg
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
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 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
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
57 / 300 g
19%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
16 / 80 g
19%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
1 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
57%
Folate
11 / 400 mcg
3%
Vitamin A
15 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
6%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
42 / 1k mg
4%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
2%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
4%
Phosphorous
173 / 700 mg
25%
Potassium
264 / 3k mg
9%
Selenium
26 / 55 mcg
48%
Sodium
52 / 2.3k mg
2%
Zinc
1 / 10 mg
6%
Chromium
5 / 30 mcg
17%
Molybdenum
0 / 45 mcg
0%
Iodine
236 / 150 mcg
158%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
68 g
Caffeine
0 mg
Choline
55 mg
Taurine
0 mg

References

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

  1. 1.Fish, whiting, mixed species, raw. USDA Standard Reference, Legacy. Food ID 173713.
  2. 2.Whiting, raw. Frida. Public Food Key 553.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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