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Whiting Fillet with Skin, Raw

Whiting Fillet with Skin, Raw

EverydayRaw

Whiting is a mild-flavored white fish sold as skin-on fillets, belonging to the cod family. These lean fillets are prized for their delicate, flaky texture and subtle sweet taste, while providing an excellent source of low-fat protein and omega-3 fatty acids. The skin is typically left on to help maintain the fillet's structure during cooking, though it can be easily removed before or after preparation.

Macro Impact

A 4 oz serving contains 106 calories, 22g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 106 calories?
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9 min

Nutrition Facts

Serving size4 oz (112 g)
Amount per serving
Calories106
% Daily Value*
Total Fat2g
2%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.7g
Cholesterol84mg
28%
Sodium90mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein22g
Vitamin D2mcg
10%
Calcium22mg
2%
Iron0.6mg
3%
Potassium336mg
7%

* 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
2 / 78 g
2%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
84 / 300 g
28%
Omega 3
0 / 5 g
7%
Omega 6
0 / 19 g
1%
Omega 9
1 g
Protein
Protein
22 / 80 g
28%
Amino Acids
Histidine
1 / 3 g
24%
Isoleucine
1 / 2 g
71%
Leucine
2 / 3 g
54%
Lysine
2 / 2 g
75%
Methionine
1 / 1 g
42%
Phenylalanine
1 / 2 g
51%
Threonine
1 / 1 g
80%
Tryptophan
0 / 0 g
99%
Valine
1 / 2 g
54%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
4 / 15 mg
26%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
17%
Biotin, B7
2 / 30 mcg
7%
Cobalamin, B12
2 / 2 mcg
93%
Folate
6 / 400 mcg
1%
Vitamin A
11 / 800 mcg
1%
Vitamin C
1 / 83 mg
1%
Vitamin D
2 / 15 mcg
13%
Vitamin E
1 / 15 mg
4%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
22 / 1k mg
2%
Copper
0 / 1 mg
12%
Iron
1 / 13 mg
4%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
224 / 700 mg
32%
Potassium
336 / 3k mg
11%
Selenium
45 / 55 mcg
81%
Sodium
90 / 2.3k mg
4%
Zinc
1 / 10 mg
6%
Chromium
1 / 30 mcg
4%
Molybdenum
6 / 45 mcg
12%
Iodine
34 / 150 mcg
22%
Chlorine
78 / 2.3k mg
3%
Other
Ethyl Alcohol
0 g
Water
87 g
Caffeine
0 mg
Choline
78 mg
Taurine
56 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.

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