Whitefish · Coregonus
Fish, whitefish, mixed species, raw
Nutrition facts per 100 g · edible portion
Aquatic FoodsDietary labels are inferred automatically from Fish, whitefish, mixed species, raw'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.
Very good nutrient density 39/100
How many beneficial nutrients Fish, whitefish, mixed species, raw 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, raw come from — the split across carbs, fat & protein.
41% from fat
-
Carbs 0%0.0 g per serving
-
Fat 41%5.9 g per serving
-
Protein 59%19.1 g per serving
What Fish, whitefish, mixed species, raw 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 | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 5.9 g | |
| Saturated Fat | 0.9 g | |
| Monounsaturated Fat | 2.0 g | — |
| Polyunsaturated Fat | 2.1 g | — |
| Omega-3 Fatty Acids | 183.0 mg | — |
| Omega-6 Fatty Acids | 272.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 109.0 mg | — |
| Palmitic Acid | 599.0 mg | — |
| Stearic Acid | 198.0 mg | — |
| Palmitoleic Acid | 520.0 mg | — |
| Oleic Acid | 1,347.0 mg | — |
| Gadoleic Acid | 104.0 mg | — |
| Erucic Acid | 25.0 mg | — |
| Linoleic Acid | 272.0 mg | — |
| Arachidonic Acid | 223.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 317.0 mg | — |
| Docosahexaenoic Acid (DHA) | 941.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 19.1 g | |
| Histidine | 562.0 mg | — |
| Isoleucine | 880.0 mg | — |
| Leucine | 1,551.0 mg | — |
| Lysine | 1,753.0 mg | — |
| Methionine | 565.0 mg | — |
| Phenylalanine | 745.0 mg | — |
| Threonine | 837.0 mg | — |
| Tryptophan | 214.0 mg | — |
| Valine | 983.0 mg | — |
| Alanine | 1,154.0 mg | — |
| Arginine | 1,142.0 mg | — |
| Aspartic Acid | 1,955.0 mg | — |
| Cystine | 205.0 mg | — |
| Glutamic Acid | 2,849.0 mg | — |
| Glycine | 916.0 mg | — |
| Proline | 675.0 mg | — |
| Serine | 779.0 mg | — |
| Tyrosine | 644.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 36.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 12.0 mcg | |
| Vitamin E | 0.2 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 3.0 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 15.0 mcg | |
| Vitamin B12 | 1.0 mcg | |
| Pantothenic Acid (B5) | 0.8 mg | |
| Choline | 65.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 26.0 mg | |
| Iron | 0.4 mg | |
| Magnesium | 33.0 mg | |
| Phosphorus | 270.0 mg | |
| Potassium | 317.0 mg | |
| Sodium | 51.0 mg | |
| Zinc | 1.0 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.1 mg | |
| Selenium | 12.6 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 60.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.1 g | — |
About Fish, whitefish, mixed species, raw
Whitefish refers to several related freshwater species from the cold lakes of North America and northern Europe, prized for their soft, white, delicately flavored flesh. It is a staple of the Great Lakes region and a cornerstone of traditional smoked-fish and appetizing counters, where smoked whitefish is a beloved delicacy.
Raw whitefish carries about 134 calories per 100 grams, with around 19 grams of protein and a moderate 6 grams of fat that is comparatively rich in the long-chain omega-3 fats DHA and EPA for a freshwater fish. It also supplies vitamin B12, niacin and phosphorus.
Fresh whitefish is excellent baked, broiled or pan-fried, its tender flesh suiting gentle cooking. A great deal of it, though, is smoked — eaten flaked over bagels, blended into a creamy whitefish salad, or served as part of a spread — which is rich and delicious but adds salt, so smoked versions are best enjoyed in moderation.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, whitefish, mixed species, raw?
There are 134 calories in 100 g of Fish, whitefish, mixed species, raw, or about 114 calories in 3 oz (85 g).
How much protein is in Fish, whitefish, mixed species, raw?
Fish, whitefish, mixed species, raw contains 19.1 g of protein per 100 g.
How many carbs are in Fish, whitefish, mixed species, raw?
Fish, whitefish, mixed species, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, whitefish, mixed species, raw?
Fish, whitefish, mixed species, raw provides 5.9 g of total fat per 100 g.
What is Fish, whitefish, mixed species, raw a good source of?
Fish, whitefish, mixed species, raw is an excellent source of Vitamin D (60% DV), Vitamin B12 (42% DV), Protein (38% DV), Selenium (23% DV) and Phosphorus (22% DV) and a good source of Niacin (B3), Vitamin B6, Pantothenic Acid (B5), Thiamin (B1) and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.
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