Whiting, baked or broiled, coated

USDA name: Fish, whiting, baked or broiled, coated

470 calories in 1 whole fish, any size (270 g). Per 100 g, protein: 20.5 g, carbohydrates: 7.8 g, fat: 6.2 g.

Serving
1
= 270 g
470KCAL

Whiting, baked or broiled, coated, 1 whole fish, any size

470 calories

Protein
55.3 g
Carbs
21 g
Fat
16.8 g
Fiber
0.81 g
Sugars
0.38 g

Nutrition Facts

Serving size1 whole fish, any size (270 g)
Amount per serving
Calories470
% Daily Value*
Total Fat 16.8 g22%
Saturated Fat 4.1 g20%
Cholesterol 211 mg70%
Sodium 915 mg40%
Total Carbohydrate 21 g8%
Dietary Fiber 0.81 g3%
Total Sugars 0.38 g
Protein 55.3 g
Vitamin D 4 mcg20%
Calcium 162 mg12%
Iron 2.5 mg14%
Potassium 751 mg16%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin B12245% 5.9 µg
  • Choline36% 197 mg
  • Niacin (B3)34% 5.5 mg
  • Thiamin (B1)33% 0.39 mg
  • Vitamin B629% 0.5 mg
  • Folate25% 99.9 µg
  • Vitamin D20% 4 µg
  • Riboflavin (B2)20% 0.26 mg
  • Vitamin E18% 2.7 mg
  • Vitamin A15% 132 µg
  • Vitamin K9% 10.8 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium175% 96.4 µg
  • Phosphorus54% 670 mg
  • Sodium40% 915 mg
  • Zinc25% 2.8 mg
  • Magnesium16% 67.5 mg
  • Potassium16% 751 mg
  • Copper15% 0.14 mg
  • Iron14% 2.5 mg
  • Calcium12% 162 mg

How it compares

Against other records in Fish, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calcium

    Higher than 88%

    Same value as 2 of 108 other records.

    leastmost

  • Total fat

    Lower than 69%

    Same value as 0 of 108 other records.

    leastmost

  • Potassium

    Lower than 68%

    Same value as 0 of 108 other records.

    leastmost

  • Sodium

    Higher than 60%

    Same value as 0 of 108 other records.

    leastmost

  • Carbohydrates

    Higher than 57%

    Same value as 23 of 108 other records.

    leastmost

  • Fiber

    Higher than 57%

    Same value as 24 of 108 other records.

    leastmost

Questions

How many calories are in whiting, baked or broiled, coated?
1 whole fish, any size (270 g): 470 calories; protein: 55.3 g, carbohydrates: 21 g, fat: 16.8 g.
How much protein is in whiting, baked or broiled, coated?
20.5 g per 100 g. Its estimated share of calories is 47%, using 4 kcal per gram of protein.
How many net carbs are in whiting, baked or broiled, coated?
7.5 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water64.6 g
Energy174 kcal
Protein20.5 g
Total lipid (fat)6.2 g
Carbohydrate, by difference7.8 g
Fiber, total dietary0.3 g
Total Sugars0.14 g
Calcium, Ca60 mg
Iron, Fe0.94 mg
Magnesium, Mg25 mg
Phosphorus, P248 mg
Potassium, K278 mg
Sodium, Na339 mg
Zinc, Zn1 mg
Copper, Cu0.051 mg
Selenium, Se35.7 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.15 mg
Riboflavin0.095 mg
Niacin2 mg
Vitamin B-60.18 mg
Folate, total28 µg
Folic acid13 µg
Folate, food15 µg
Folate, DFE37 µg
Choline, total73 mg
Vitamin B-122.2 µg
Vitamin B-12, added0 µg
Vitamin A, RAE49 µg
Retinol48 µg
Carotene, beta9 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin7 µg
Vitamin E (alpha-tocopherol)1 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)1.5 µg
Vitamin K (phylloquinone)4 µg
Fatty acids, total saturated1.5 g
SFA 4:00.032 g
SFA 6:00.022 g
SFA 8:00.013 g
SFA 10:00.03 g
SFA 12:00.036 g
SFA 14:00.16 g
SFA 16:00.86 g
SFA 18:00.29 g
Fatty acids, total monounsaturated2 g
MUFA 16:10.11 g
MUFA 18:11.8 g
MUFA 20:10.053 g
MUFA 22:10.004 g
Fatty acids, total polyunsaturated1.8 g
PUFA 18:21.3 g
PUFA 18:30.18 g
PUFA 18:40.043 g
PUFA 20:40.083 g
PUFA 20:5 n-3 (EPA)0.098 g
PUFA 22:5 n-3 (DPA)0.019 g
PUFA 22:6 n-3 (DHA)0.14 g
Cholesterol78 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2706315, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.