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Whole Whiting

Whole Whiting

EverydayRaw

Whole whiting is a lean saltwater fish belonging to the cod family (Gadidae), recognized by its silvery skin, elongated body, and distinctive barbel under the chin. This mild-flavored white fish provides high-quality protein with minimal fat, along with notable amounts of vitamin B12 and selenium. While often sold whole with edible bones, its tender flesh becomes flaky when cooked and adapts well to baking, frying, or grilling preparations common in coastal cuisines worldwide.

Macro Impact

A 3 oz serving contains 54 calories, 12g protein, 0g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 54 calories?
Walking3.5 mph, moderate pace
13 min
YogaModerate effort, gentle pace
9 min
SwimmingModerate effort, freestyle
7 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
6 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories54
% Daily Value*
Total Fat0.4g
1%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol21mg
7%
Sodium34mg
1%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein12g
Vitamin D0.5mcg
2%
Calcium34mg
3%
Iron0.2mg
1%
Potassium252mg
5%

* 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
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
21 / 300 g
7%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
12 / 80 g
15%
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
3%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
23%
Folate
8 / 400 mcg
2%
Vitamin A
2 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
3%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
34 / 1k mg
3%
Copper
0 / 1 mg
0%
Iron
0 / 13 mg
2%
Magnesium
16 / 370 mg
4%
Manganese
0 / 2 mg
0%
Phosphorous
124 / 700 mg
18%
Potassium
252 / 3k mg
8%
Selenium
20 / 55 mcg
37%
Sodium
34 / 2.3k mg
1%
Zinc
0 / 10 mg
4%
Chromium
4 / 30 mcg
14%
Molybdenum
0 / 45 mcg
0%
Iodine
189 / 150 mcg
126%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
54 g
Caffeine
0 mg
Choline
44 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.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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