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Whiting Steaks, Raw

Whiting Steaks, Raw

EverydayRaw

Whiting is a mild-flavored white fish commonly sold as steaks or fillets, belonging to the cod family. This lean seafood option provides high-quality protein while being naturally low in calories and fat, making it particularly suitable for health-conscious diets. Raw whiting steaks are characterized by their firm, translucent flesh that becomes opaque white and flaky when cooked, offering versatility for various cooking methods including baking, frying, or grilling.

Macro Impact

A 4 oz serving contains 102 calories, 21g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 102 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories102
% Daily Value*
Total Fat1g
2%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.3g
Cholesterol76mg
25%
Sodium82mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D2mcg
8%
Calcium54mg
4%
Iron0.4mg
2%
Potassium282mg
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
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
76 / 300 g
25%
Omega 3
0 / 5 g
6%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
60%
Leucine
2 / 3 g
55%
Lysine
2 / 2 g
80%
Methionine
1 / 1 g
52%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
76%
Tryptophan
0 / 0 g
73%
Valine
1 / 2 g
52%
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
6%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
3 / 2 mcg
109%
Folate
15 / 400 mcg
4%
Vitamin A
34 / 800 mcg
4%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
11%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
54 / 1k mg
5%
Copper
0 / 1 mg
4%
Iron
0 / 13 mg
3%
Magnesium
24 / 370 mg
6%
Manganese
0 / 2 mg
6%
Phosphorous
252 / 700 mg
36%
Potassium
282 / 3k mg
9%
Selenium
36 / 55 mcg
66%
Sodium
82 / 2.3k mg
4%
Zinc
1 / 10 mg
11%
Chromium
7 / 30 mcg
23%
Molybdenum
0 / 45 mcg
0%
Iodine
315 / 150 mcg
210%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
91 g
Caffeine
0 mg
Choline
74 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.Fish, hake (whiting), mixed species, raw. Canadian Nutrient File. Food ID 3089.
  3. 3.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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