Whiting · Merlangius merlangus

Fish, whiting, mixed species, raw

Nutrition facts per 100 g · edible portion

Aquatic Foods

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Fish, whiting, mixed species, cooked, dry heat Fish, whiting, mixed species, raw

Keto-friendly Gluten-free Dairy-free Contains Fish

Dietary labels are inferred automatically from Fish, whiting, 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.

90 kcal Calories

37%

18.3 g Protein

0.0 g Carbs

1.3 g Fat

Very good nutrient density 46/100

How many beneficial nutrients Fish, whiting, 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, whiting, mixed species, raw come from — the split across carbs, fat & protein.

90 kcal / serving

14% from fat

Carbs 0%

0.0 g per serving
Fat 14%

1.3 g per serving
Protein 86%

18.3 g per serving

What Fish, whiting, 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).

Vitamin B1296% Selenium58% Protein37% Phosphorus18% Choline12%

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	0%
Dietary Fiber	0.0 g	0%
Total Sugars	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	1.3 g	2%
Saturated Fat	0.2 g	1%
Monounsaturated Fat	0.3 g	—
Polyunsaturated Fat	0.4 g	—
Omega-3 Fatty Acids	34.0 mg	—
Omega-6 Fatty Acids	20.0 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	45.0 mg	—
Palmitic Acid	158.0 mg	—
Stearic Acid	32.0 mg	—
Palmitoleic Acid	82.0 mg	—
Oleic Acid	162.0 mg	—
Gadoleic Acid	30.0 mg	—
Erucic Acid	4.0 mg	—
Linoleic Acid	20.0 mg	—
Arachidonic Acid	78.0 mg	—
Eicosapentaenoic Acid (EPA)	93.0 mg	—
Docosahexaenoic Acid (DHA)	131.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	18.3 g	37%
Histidine	539.0 mg	—
Isoleucine	844.0 mg	—
Leucine	1,488.0 mg	—
Lysine	1,682.0 mg	—
Methionine	542.0 mg	—
Phenylalanine	715.0 mg	—
Threonine	803.0 mg	—
Tryptophan	205.0 mg	—
Valine	943.0 mg	—
Alanine	1,108.0 mg	—
Arginine	1,096.0 mg	—
Aspartic Acid	1,875.0 mg	—
Cystine	196.0 mg	—
Glutamic Acid	2,734.0 mg	—
Glycine	879.0 mg	—
Proline	648.0 mg	—
Serine	747.0 mg	—
Tyrosine	618.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	30.0 mcg	3%
Vitamin C	0.0 mg	0%
Vitamin D	1.4 mcg	7%
Vitamin E	0.3 mg	2%
Vitamin K	0.1 mcg	0%
Thiamin (B1)	0.1 mg	5%
Riboflavin (B2)	0.0 mg	4%
Niacin (B3)	1.3 mg	8%
Vitamin B6	0.2 mg	9%
Folate (B9)	13.0 mcg	3%
Vitamin B12	2.3 mcg	96%
Pantothenic Acid (B5)	0.2 mg	4%
Choline	65.0 mg	12%

Minerals	Amount	% DV
Calcium	48.0 mg	4%
Iron	0.3 mg	2%
Magnesium	21.0 mg	5%
Phosphorus	222.0 mg	18%
Potassium	249.0 mg	5%
Sodium	72.0 mg	3%
Zinc	0.9 mg	8%
Copper	0.0 mg	3%
Manganese	0.1 mg	5%
Selenium	32.1 mcg	58%

Sterols	Amount	% DV
Cholesterol	67.0 mg	22%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.3 g	—

About Fish, whiting, mixed species, raw

Whiting (Merlangius merlangus) is a small, slender member of the cod family from the North Atlantic and a popular, affordable food fish in Europe; the name is also used for similar mild white fish elsewhere. It has soft, lean, white flesh with a delicate, slightly sweet flavor and a fine, light flake. Whiting is a good low-fat source of lean protein, supplying vitamin B12, selenium, phosphorus, iodine, and some omega-3 fatty acids.

Because the flesh is tender and quick-cooking, it is often floured or breaded and pan-fried or deep-fried, as in classic fried whiting, and it is also baked, steamed, poached, grilled, or used in fish cakes, soups, and stews. Its mild taste welcomes lemon, herbs, and light seasoning. The soft flesh is best handled gently and cooked just until it flakes. Choose fish that smells clean and fresh with firm flesh, and store whiting well chilled, using it within a day, or freeze it.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fish, whiting, mixed species, raw?

There are 90 calories in 100 g of Fish, whiting, mixed species, raw, or about 83 calories in 1 fillet (92 g).

How much protein is in Fish, whiting, mixed species, raw?

Fish, whiting, mixed species, raw contains 18.3 g of protein per 100 g.

How many carbs are in Fish, whiting, mixed species, raw?

Fish, whiting, mixed species, raw has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, whiting, mixed species, raw?

Fish, whiting, mixed species, raw provides 1.3 g of total fat per 100 g.

What is Fish, whiting, mixed species, raw a good source of?

Fish, whiting, mixed species, raw is an excellent source of Vitamin B12 (96% DV), Selenium (58% DV) and Protein (37% DV) and a good source of Phosphorus and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.