Whiting, Whole, Raw
Whiting is a lean fish rich in high-quality protein, perfect for maintaining a balanced diet. It features low saturated fat content and provides essential minerals such as phosphorus and potassium, which support muscle and bone health. This fish also offers a good supply of B vitamins, especially B12 and B6, which aid energy metabolism. Its mild flavor makes it versatile for light, nutritious meals.
Macro Impact
A Serving (113 g) of Whiting, Whole, Raw contains 97 calories, 20.7 g of protein, 0 g of carbohydrates, and 1.2 g of fat.
Calorie Burn
How long would it take to burn off 97 calories?
- Walking3.5 mph, moderate pace17 min
- YogaModerate effort, gentle pace25 min
- SwimmingFreestyle, moderate effort13 min
- Biking12–14 mph, moderate effort9 min
- StairsStair climbing, moderate pace12 min
- Running5 mph (12 min/mile)9 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Carbohydrates
- Carbohydrates0 / 313 g(0%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat1.2 / 83 g(1%)
- Saturated Fat0.23 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.28 g
- Polyunsaturated Fat0.4 g
- Cholesterol62.1 / 300 mg(21%)
- Omega-30.29 g
- Omega-60.1 g
- Omega-90 g
- Oleic Acid0.18 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.02 g
- Caprylic Acid0 g
- Linoleic Acid0.02 g
- Myristic Acid0.03 g
- Palmitic Acid0.12 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0.09 g
- Alpha-Linolenic Acid (ALA)0.04 g
- Docosahexaenoic Acid (DHA)0.15 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.07 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein20.7 / 56 g(37%)
Amino Acids
- Lysine1.9 g
- Serine0.84 g
- Valine1.1 g
- Alanine1.3 g
- Cystine0.22 g
- Cysteine0 g
- Proline0.73 g
- Taurine0 mg
- Arginine1.2 g
- Histidine0.61 g
- Threonine0.91 g
- Isoleucine0.95 g
- Methionine0.61 g
- Tryptophan0.23 g
- Glutamic Acid3.1 g
- Aspartic Acid2.1 g
- Phenylalanine0.81 g
- Glycine0.99 g
- Leucine1.7 g
- Tyrosine0.7 g
Vitamins
- Vitamin A23.7 / 900 ug(3%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D1.1 / 15 ug(8%)
- Vitamin E0.32 / 15 mg(2%)
- Vitamin K0.08 / 120 ug(0%)
- Vitamin B60.18 / 1.3 mg(14%)
- Vitamin B122 / 2.4 ug(85%)
- Thiamin (B1)0.06 / 1.2 mg(5%)
- Riboflavin (B2)0.05 / 1.3 mg(4%)
- Niacin (B3)1.7 / 16 mg(11%)
- Folate14.7 / 400 ug(4%)
- Pantothenic Acid (B5)0.16 / 5 mg(3%)
- Biotin0 / 30 ug(0%)
- Choline73.4 / 550 mg(13%)
Minerals
- Calcium55.4 / 1,000 mg(6%)
- Iron0.37 / 8 mg(5%)
- Magnesium24.9 / 420 mg(6%)
- Phosphorus236.2 / 700 mg(34%)
- Potassium326.6 / 3,400 mg(10%)
- Sodium73.4 / 2,300 mg(3%)
- Zinc0.85 / 11 mg(8%)
- Copper0.02 / 0.9 mg(3%)
- Manganese0.08 / 2.3 mg(3%)
- Selenium35 / 55 ug(64%)
- Iodine314.1 / 150 ug(209%)
- Chromium6.9 / 35 ug(20%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water90.4 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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