Whitefish Nutrition

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Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

146

% Daily Value *

Total Fat 6.4g

Saturated Fat 1g

Trans Fat

Cholesterol 65mg

Sodium 55mg

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars

Protein 20.8g

Vitamin D

Calcium 28mg

Iron 0mg

Potassium 345mg

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

12%

0.15 mg

Riboflavin

10%

0.13 mg

Niacin

20%

3.27 mg

Pantothenic Acid

15%

0.74 mg

Vitamin B6

17%

0.29 mg

Folate

14.4 mcg

Folic Acid

0 mcg

Food Folate

14.4 mcg

Fortified Folate

14.4 mcg

Choline

—

Betaine

—

Vitamin B12

34%

0.82 mcg

Added Vitamin B12

—

Biotin

—

Vitamin A

33.1 mcg

Retinol

33.1 mcg

Beta Carotene

—

Alpha Carotene

—

Beta Cryptoxanthin

—

Vitamin A IU

111 IU

Lycophene

—

Lutein and Zeaxanthin

—

Vitamin E

—

Added Vitamin E

—

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

—

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

—

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

28.1 mg

Iron

0.4 mg

Magnesium

35.7 mg

Phosphorus

24%

294 mg

Potassium

345 mg

Sodium

55.3 mg

Zinc

10%

1.08 mg

Copper

0.08 mg

Manganese

0.07 mg

Selenium

25%

13.8 mcg

Fluoride

—

Iodine

—

Fat

6.38 g

Saturated Fat

0.99 g

Butyric Acid

—

Caproic Acid

—

Caprylic Acid

—

Capric Acid

—

Lauric Acid

—

Tridecylic Acid

—

Myristic Acid

0.12 g

Pentadecylic Acid

—

Palmitic Acid

0.65 g

Margaric Acid

—

Stearic Acid

0.22 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

2.18 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.57 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

1.47 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.11 g

Docos-13-enoic Acid

0.03 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

2.34 g

9,12-octadecadienoic Acid

0.3 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.2 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0.05 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0.24 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.35 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.18 g

Docosahexanoic Acid (DHA)

1.03 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

22%

65.5 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

42%

20.8 g

Tryptophan

0.23 g

Threonine

0.91 g

Isoleucine

0.96 g

Leucine

1.69 g

Lysine

1.91 g

Methionine

0.62 g

Cystine

0.22 g

Phenylalanine

0.81 g

Tyrosine

0.7 g

Valine

1.07 g

Arginine

1.25 g

Histidine

0.61 g

Alanine

1.26 g

Aspartic Acid

2.13 g

Glutamic Acid

3.11 g

Glycine

1 g

Proline

0.74 g

Serine

0.85 g

Hydroxyproline

—

Carbohydrates

0 g

Fibre

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

146 kcal

Water

55.3 g

Ash

1.22 g

Theobromine

—

Caffeine

—

Alcohol

—

Serving Sizes

3 oz (85 g)
1 fillet (154 g)

Nutrient Sources ^‡

Excellent source of Vitamin B12
Excellent source of Selenium
Good source of Niacin
Good source of Pantothenic Acid
Good source of Vitamin B6
Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Very High Protein
Moderate Fat
Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

Shop for high-quality whey protein supplements at Transparent Labs.

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100% ^†

Limiting Amino Acid: Leucine

Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Whitefish contains 24.5g of protein, which is about the same as 4.1 eggs, 0.9 chicken breasts, or 1.7 cups (475g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

1.548g per 3 oz
Can help improve heart health

High in Cholesterol.

Whitefish

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡