Whiting, steamed

USDA name: Fish, whiting, steamed

308 calories in 1 whole fish, any size (270 g). Per 100 g, protein: 23.1 g, carbohydrates: 0 g, fat: 1.7 g.

Serving
1
= 270 g
308KCAL

Whiting, steamed, 1 whole fish, any size

308 calories

Protein
62.5 g
Carbs
0 g
Fat
4.5 g
Fiber
0 g
Sugars
0 g

Nutrition Facts

Serving size1 whole fish, any size (270 g)
Amount per serving
Calories308
% Daily Value*
Total Fat 4.5 g6%
Saturated Fat 0.84 g4%
Cholesterol 230 mg77%
Sodium 510 mg22%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 62.5 g
Vitamin D 4.9 mcg24%
Calcium 165 mg13%
Iron 1.2 mg6%
Potassium 851 mg18%

* 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 B12295% 7.1 µg
  • Choline40% 222 mg
  • Vitamin B628% 0.48 mg
  • Niacin (B3)28% 4.4 mg
  • Vitamin D24% 4.9 µg
  • Thiamin (B1)14% 0.16 mg
  • Riboflavin (B2)11% 0.15 mg
  • Folate10% 40.5 µg
  • Vitamin A10% 86.4 µg
  • Vitamin E7% 1 mg

Little or none: Vitamin K, Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium199% 110 µg
  • Phosphorus60% 756 mg
  • Zinc27% 3 mg
  • Sodium22% 510 mg
  • Potassium18% 851 mg
  • Magnesium17% 72.9 mg
  • Calcium13% 165 mg
  • Copper12% 0.11 mg
  • Iron6% 1.2 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.

  • Total fat

    Lower than 92%

    Same value as 0 of 108 other records.

    leastmost

  • Sodium

    Lower than 91%

    Same value as 0 of 108 other records.

    leastmost

  • Calcium

    Higher than 91%

    Same value as 1 of 108 other records.

    leastmost

  • Calories

    Lower than 89%

    Same value as 0 of 108 other records.

    leastmost

  • Iron

    Lower than 75%

    Same value as 2 of 108 other records.

    leastmost

  • Protein

    Higher than 71%

    Same value as 0 of 108 other records.

    leastmost

Questions

How many calories are in whiting, steamed?
1 whole fish, any size (270 g): 308 calories; protein: 62.5 g, carbohydrates: 0 g, fat: 4.5 g.
How much protein is in whiting, steamed?
23.1 g per 100 g. Its estimated share of calories is 81%, using 4 kcal per gram of protein.
How many net carbs are in whiting, steamed?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water74.8 g
Energy114 kcal
Protein23.1 g
Total lipid (fat)1.7 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca61 mg
Iron, Fe0.43 mg
Magnesium, Mg27 mg
Phosphorus, P280 mg
Potassium, K315 mg
Sodium, Na189 mg
Zinc, Zn1.1 mg
Copper, Cu0.039 mg
Selenium, Se40.6 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.06 mg
Riboflavin0.055 mg
Niacin1.6 mg
Vitamin B-60.18 mg
Folate, total15 µg
Folic acid0 µg
Folate, food15 µg
Folate, DFE15 µg
Choline, total82.1 mg
Vitamin B-122.6 µg
Vitamin B-12, added0 µg
Vitamin A, RAE32 µg
Retinol32 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.38 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)1.8 µg
Vitamin K (phylloquinone)0.1 µg
Fatty acids, total saturated0.31 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.057 g
SFA 16:00.2 g
SFA 18:00.04 g
Fatty acids, total monounsaturated0.35 g
MUFA 16:10.1 g
MUFA 18:10.2 g
MUFA 20:10.038 g
MUFA 22:10.005 g
Fatty acids, total polyunsaturated0.53 g
PUFA 18:20.025 g
PUFA 18:30.043 g
PUFA 18:40.052 g
PUFA 20:40.099 g
PUFA 20:5 n-3 (EPA)0.12 g
PUFA 22:5 n-3 (DPA)0.023 g
PUFA 22:6 n-3 (DHA)0.17 g
Cholesterol85 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 2706317, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.