Whitefish · Coregonus
Fish, whitefish, mixed species, cooked, dry heat
Nutrition facts per 100 g · edible portion
Aquatic FoodsDietary labels are inferred automatically from Fish, whitefish, mixed species, cooked, dry heat'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.
Good nutrient density 33/100
How many beneficial nutrients Fish, whitefish, mixed species, cooked, dry heat 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, mixed species, cooked, dry heat come from — the split across carbs, fat & protein.
41% from fat
-
Carbs 0%0.0 g per serving
-
Fat 41%7.5 g per serving
-
Protein 59%24.5 g per serving
What Fish, whitefish, mixed species, cooked, dry heat 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 | 0.0 g | |
| Dietary Fiber | 0.0 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 7.5 g | |
| Saturated Fat | 1.2 g | |
| Monounsaturated Fat | 2.6 g | — |
| Polyunsaturated Fat | 2.8 g | — |
| Omega-3 Fatty Acids | 235.0 mg | — |
| Omega-6 Fatty Acids | 349.0 mg | — |
| Myristic Acid | 140.0 mg | — |
| Palmitic Acid | 768.0 mg | — |
| Stearic Acid | 254.0 mg | — |
| Palmitoleic Acid | 667.0 mg | — |
| Oleic Acid | 1,727.0 mg | — |
| Gadoleic Acid | 133.0 mg | — |
| Erucic Acid | 32.0 mg | — |
| Linoleic Acid | 349.0 mg | — |
| Arachidonic Acid | 286.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 406.0 mg | — |
| Docosahexaenoic Acid (DHA) | 1,206.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 24.5 g | |
| Histidine | 721.0 mg | — |
| Isoleucine | 1,128.0 mg | — |
| Leucine | 1,989.0 mg | — |
| Lysine | 2,248.0 mg | — |
| Methionine | 724.0 mg | — |
| Phenylalanine | 955.0 mg | — |
| Threonine | 1,073.0 mg | — |
| Tryptophan | 274.0 mg | — |
| Valine | 1,261.0 mg | — |
| Alanine | 1,480.0 mg | — |
| Arginine | 1,465.0 mg | — |
| Aspartic Acid | 2,506.0 mg | — |
| Cystine | 262.0 mg | — |
| Glutamic Acid | 3,654.0 mg | — |
| Glycine | 1,175.0 mg | — |
| Proline | 865.0 mg | — |
| Serine | 999.0 mg | — |
| Tyrosine | 826.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 39.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 3.8 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 17.0 mcg | |
| Vitamin B12 | 1.0 mcg | |
| Pantothenic Acid (B5) | 0.9 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 33.0 mg | |
| Iron | 0.5 mg | |
| Magnesium | 42.0 mg | |
| Phosphorus | 346.0 mg | |
| Potassium | 406.0 mg | |
| Sodium | 65.0 mg | |
| Zinc | 1.3 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.1 mg | |
| Selenium | 16.2 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 77.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.4 g | — |
About Fish, whitefish, mixed species, cooked, dry heat
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, mixed species, cooked, dry heat?
There are 172 calories in 100 g of Fish, whitefish, mixed species, cooked, dry heat, or about 265 calories in 1 fillet (154 g).
How much protein is in Fish, whitefish, mixed species, cooked, dry heat?
Fish, whitefish, mixed species, cooked, dry heat contains 24.5 g of protein per 100 g.
How many carbs are in Fish, whitefish, mixed species, cooked, dry heat?
Fish, whitefish, mixed species, cooked, dry heat has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, whitefish, mixed species, cooked, dry heat?
Fish, whitefish, mixed species, cooked, dry heat provides 7.5 g of total fat per 100 g.
What is Fish, whitefish, mixed species, cooked, dry heat a good source of?
Fish, whitefish, mixed species, cooked, dry heat is an excellent source of Protein (49% DV), Vitamin B12 (40% DV), Selenium (29% DV), Phosphorus (28% DV), Niacin (B3) (24% DV) and Vitamin B6 (20% DV) and a good source of Pantothenic Acid (B5), Thiamin (B1), Riboflavin (B2), Zinc, Magnesium and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.
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