Whitefish · Coregonus
Fish, whitefish, eggs (Alaska Native)
Nutrition facts per 100 g · edible portion
Aquatic FoodsDietary labels are inferred automatically from Fish, whitefish, eggs (Alaska Native)'s food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 57/100
How many beneficial nutrients Fish, whitefish, eggs (Alaska Native) delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Fish, whitefish, eggs (Alaska Native) come from — the split across carbs, fat & protein.
19% from carbs
-
Carbs 19%4.9 g per serving
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Fat 25%2.9 g per serving
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Protein 56%14.7 g per serving
What Fish, whitefish, eggs (Alaska Native) is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 4.9 g | |
| Dietary Fiber | 0.0 g | |
| Starch | 0.0 g | — |
| Total Sugars | 0.0 g | — |
| Sucrose | 0.0 g | — |
| Glucose | 0.0 g | — |
| Fructose | 0.0 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.9 g | |
| Saturated Fat | 0.5 g | |
| Monounsaturated Fat | 1.0 g | — |
| Polyunsaturated Fat | 1.1 g | — |
| Omega-3 Fatty Acids | 73.0 mg | — |
| Omega-6 Fatty Acids | 73.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 45.0 mg | — |
| Palmitic Acid | 361.0 mg | — |
| Stearic Acid | 63.0 mg | — |
| Arachidic Acid | 0.0 mg | — |
| Behenic Acid | 0.0 mg | — |
| Palmitoleic Acid | 254.0 mg | — |
| Oleic Acid | 742.0 mg | — |
| Gadoleic Acid | 45.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Nervonic Acid | 5.0 mg | — |
| Linoleic Acid | 73.0 mg | — |
| Arachidonic Acid | 124.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 225.0 mg | — |
| Docosahexaenoic Acid (DHA) | 330.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 14.7 g | |
| Histidine | 530.0 mg | — |
| Isoleucine | 1,070.0 mg | — |
| Leucine | 1,640.0 mg | — |
| Lysine | 1,600.0 mg | — |
| Methionine | 560.0 mg | — |
| Phenylalanine | 900.0 mg | — |
| Threonine | 1,010.0 mg | — |
| Tryptophan | 280.0 mg | — |
| Valine | 1,280.0 mg | — |
| Alanine | 1,640.0 mg | — |
| Arginine | 1,060.0 mg | — |
| Aspartic Acid | 1,580.0 mg | — |
| Cystine | 230.0 mg | — |
| Glutamic Acid | 2,180.0 mg | — |
| Glycine | 500.0 mg | — |
| Proline | 1,100.0 mg | — |
| Serine | 1,180.0 mg | — |
| Tyrosine | 760.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 91.0 mcg | |
| Vitamin C | 12.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | 2.7 mg | |
| Vitamin K | 0.6 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.4 mg | |
| Niacin (B3) | 1.0 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 53.0 mcg | |
| Vitamin B12 | 56.4 mcg | |
| Pantothenic Acid (B5) | 1.1 mg | |
| Choline | 247.5 mg | |
| Betaine | 8.2 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 46.0 mg | |
| Iron | 6.0 mg | |
| Magnesium | 30.0 mg | |
| Phosphorus | 306.0 mg | |
| Potassium | 190.0 mg | |
| Sodium | 160.0 mg | |
| Zinc | 2.1 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.2 mg | |
| Selenium | 92.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 439.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.3 g | — |
About Fish, whitefish, eggs (Alaska Native)
Whitefish (genus Coregonus) are a group of freshwater fish in the salmon family found across the cold lakes and rivers of the Northern Hemisphere, especially the Great Lakes, where lake whitefish is a longtime favorite. Their delicate, flaky white flesh is mild and gently sweet with a medium oil content that makes it rich without being heavy. Whitefish is a nutritious source of high-quality protein and heart-healthy omega-3 fats, along with vitamin B12, vitamin D, niacin, and selenium.
It is enjoyed pan-fried, baked, broiled, and poached, but it is most beloved smoked, and smoked whitefish is a deli classic spread into salads and dips, while the roe is sold as golden whitefish caviar. Its tender flesh cooks quickly and takes well to butter, lemon, and herbs. A light hand with the heat keeps the fine flakes moist. Choose fillets that look bright and moist with a clean, freshwater scent, and keep whitefish well chilled on ice, using it within a day or two or freezing it.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, whitefish, eggs (Alaska Native)?
There are 104 calories in 100 g of Fish, whitefish, eggs (Alaska Native), or about 104 calories in 1 unit (100 g).
How much protein is in Fish, whitefish, eggs (Alaska Native)?
Fish, whitefish, eggs (Alaska Native) contains 14.7 g of protein per 100 g.
How many carbs are in Fish, whitefish, eggs (Alaska Native)?
Fish, whitefish, eggs (Alaska Native) has 4.9 g of carbohydrates per 100 g.
How much fat is in Fish, whitefish, eggs (Alaska Native)?
Fish, whitefish, eggs (Alaska Native) provides 2.9 g of total fat per 100 g.
What is Fish, whitefish, eggs (Alaska Native) a good source of?
Fish, whitefish, eggs (Alaska Native) is an excellent source of Vitamin B12 (2350% DV), Selenium (169% DV), Choline (45% DV), Iron (33% DV), Riboflavin (B2) (31% DV) and Protein (29% DV) and a good source of Zinc, Vitamin E, Vitamin C, Folate (B9), Vitamin A (RAE) and Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.
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