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Whiting, Whole, Raw

Whiting, Whole, Raw

EverydayRaw

Whiting is a lean saltwater fish found in both Atlantic and Pacific waters, prized for its mild, slightly sweet flavor and tender, flaky texture when cooked. This low-fat whitefish provides a high-quality protein source with notable selenium content, while its small size results in lower mercury levels compared to larger predatory fish. Whole raw whiting is typically prepared by pan-frying, baking, or steaming, often served with the skin intact to retain moisture during cooking.

Macro Impact

A 4 oz serving contains 97 calories, 21g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 97 calories?
Walking3.5 mph, moderate pace
23 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories97
% Daily Value*
Total Fat1g
2%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.3g
Cholesterol62mg
21%
Sodium73mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D1mcg
6%
Calcium55mg
4%
Iron0.4mg
2%
Potassium327mg
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
1 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
62 / 300 g
21%
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
54%
Lysine
2 / 2 g
80%
Methionine
1 / 1 g
51%
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
5%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
85%
Folate
15 / 400 mcg
4%
Vitamin A
24 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
8%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
55 / 1k mg
6%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
3%
Magnesium
25 / 370 mg
7%
Manganese
0 / 2 mg
4%
Phosphorous
236 / 700 mg
34%
Potassium
327 / 3k mg
11%
Selenium
35 / 55 mcg
64%
Sodium
74 / 2.3k mg
3%
Zinc
1 / 10 mg
9%
Chromium
7 / 30 mcg
23%
Molybdenum
0 / 45 mcg
0%
Iodine
314 / 150 mcg
209%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
90 g
Caffeine
0 mg
Choline
73 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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