Fish, whitefish, mixed species, cooked, dry heat

1 fillet (154 g): 265 kcal, 37.7 g protein, 0 g carbohydrate and 11.6 g fat.

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Nutrition Facts

Serving size1 fillet (154 g)

Amount per serving

Calories260

% Daily Value*

Total Fat 12g	15%
Saturated Fat 2g	9%
Trans Fat —
Cholesterol 120mg	40%
Sodium 100mg	4%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars —
Includes Added Sugars —
Protein 38g	75%
Vitamin D —
Calcium 50mg	4%
Iron 0.7mg	4%
Potassium 630mg	15%

* The % Daily Value (DV) 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 fillet (154 g) gives you

High in Protein (75% DV), Phosphorus (43% DV), Selenium (45% DV), Thiamin (B1) (22% DV), Niacin (B3) (37% DV), Pantothenic acid (B5) (27% DV), Vitamin B6 (31% DV), Vitamin B12 (62% DV)

Low in sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

59% protein · 0% carbohydrate · 41% fat

Protein: 38 g 59%
Carbs: 0 g 0%
Fat: 12 g 41%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 52% of foods
Protein: more than 85% of foods
Total fat: less than 40% of foods
Carbohydrate: none
Dietary fiber: none
Sodium: less than 55% of foods

All nutrients (49)

Amounts for 1 fillet (154 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	265 kcal	172 kcal
Protein	37.7 g	24.5 g	75%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Water	100 g	65.1 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	11.6 g	7.51 g	15%
Saturated fat	1.79 g	1.16 g	9%
Monounsaturated fat	3.94 g	2.56 g
Polyunsaturated fat	4.24 g	2.75 g
Omega-3 EPA	0.625 g	0.406 g
Omega-3 DHA	1.86 g	1.21 g
Cholesterol	119 mg	77 mg	40%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	50.8 mg	33 mg	4%
Iron	0.724 mg	0.47 mg	4%
Magnesium	64.7 mg	42 mg	15%
Phosphorus	533 mg	346 mg	43%
Potassium	625 mg	406 mg	13%
Sodium	100 mg	65 mg	4%
Zinc	1.96 mg	1.27 mg	18%
Copper	0.142 mg	0.092 mg	16%
Manganese	0.132 mg	0.086 mg	6%
Selenium	24.9 mcg	16.2 mcg	45%

Vitamins (9)
Nutrient	Portion	100 g	% DV
Vitamin A	60.1 mcg	39 mcg	7%
Vitamin C	0 mg	0 mg	0%
Thiamin (B1)	0.263 mg	0.171 mg	22%
Riboflavin (B2)	0.237 mg	0.154 mg	18%
Niacin (B3)	5.92 mg	3.85 mg	37%
Pantothenic acid (B5)	1.33 mg	0.865 mg	27%
Vitamin B6	0.533 mg	0.346 mg	31%
Folate	26.2 mcg	17 mcg	7%
Vitamin B12	1.48 mcg	0.96 mcg	62%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.422 g	0.274 g
Threonine	1.65 g	1.07 g
Isoleucine	1.74 g	1.13 g
Leucine	3.06 g	1.99 g
Lysine	3.46 g	2.25 g
Methionine	1.11 g	0.724 g
Cystine	0.403 g	0.262 g
Phenylalanine	1.47 g	0.955 g
Tyrosine	1.27 g	0.826 g
Valine	1.94 g	1.26 g
Arginine	2.26 g	1.47 g
Histidine	1.11 g	0.721 g
Alanine	2.28 g	1.48 g
Aspartic acid	3.86 g	2.51 g
Glutamic acid	5.63 g	3.65 g
Glycine	1.81 g	1.18 g
Proline	1.33 g	0.865 g
Serine	1.54 g	0.999 g

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Sources

USDA FoodData Central record 174246(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.