How many calories are in whitefish cooked?
Whitefish cooked (3 oz, 85 g) has 146 calories. 100 g has 172 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 150.
Nutrition database · Fish
Whitefish Cooked Nutrition Facts
Whitefish Cooked nutrition facts from USDA FoodData Central: 146 calories in 3 oz, with 20.8 g protein, 0 g carbohydrate and 6.4 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Whitefish Cooked Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
3 oz (85 g)
At a glance
- Calories
- 146
- Protein
- 20.8 g · 42%
- Total carbohydrate
- 0 g · 0%
- Total fat
- 6.4 g · 8%
- Dietary fiber
- 0 g · 0%
- Total sugars
- –
- Sodium
- 55 mg · 2%
Opens the free label generator with this amount of whitefish cooked already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 146 | 172 | |
| Total fat | 6.4 g | 8% | 7.51 g |
| Saturated fat | 1 g | 5% | 1.16 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 2.2 g | 2.56 g | |
| Polyunsaturated fat | 2.3 g | 2.76 g | |
| Cholesterol | 65 mg | 22% | 77 mg |
| Sodium | 55 mg | 2% | 65 mg |
| Total carbohydrate | 0 g | 0% | 0 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | not reported | ||
| Added sugars | 0 g | 0% | 0 g |
| Protein | 20.8 g | 24.5 g | |
| Vitamins | |||
| Vitamin D | not reported | ||
| Vitamin A | 33 mcg | 4% | 39 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | not reported | ||
| Vitamin K | not reported | ||
| Thiamin (B1) | 0.15 mg | 12% | 0.17 mg |
| Riboflavin (B2) | 0.13 mg | 10% | 0.15 mg |
| Niacin (B3) | 3.3 mg | 20% | 3.85 mg |
| Vitamin B6 | 0.29 mg | 17% | 0.35 mg |
| Folate (DFE) | 14 mcg | 4% | 17 mcg |
| Vitamin B12 | 0.82 mcg | 34% | 0.96 mcg |
| Choline | not reported | ||
| Minerals | |||
| Calcium | 28 mg | 2% | 33 mg |
| Iron | 0.4 mg | 2% | 0.47 mg |
| Potassium | 345 mg | 7% | 406 mg |
| Magnesium | 36 mg | 9% | 42 mg |
| Phosphorus | 294 mg | 24% | 346 mg |
| Zinc | 1.1 mg | 10% | 1.27 mg |
| Copper | 0.08 mg | 9% | 0.09 mg |
| Manganese | 0.07 mg | 3% | 0.09 mg |
| Selenium | 14 mcg | 25% | 16.2 mcg |
| Other | |||
| Water | 55.3 g | 65.1 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Whitefish Cooked nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 3 oz | 85 g | 146 | 0 g | 20.8 g | 6.4 g | 0 g | – |
| 1 fillet | 154 g | 265 | 0 g | 37.7 g | 11.6 g | 0 g | – |
| 100 g | 100 g | 172 | 0 g | 24.5 g | 7.5 g | 0 g | – |
How much protein is in whitefish cooked?
Whitefish cooked (3 oz, 85 g) has 20.8 g protein, 42% of the 50 g Daily Value. 100 g has 24.5 g. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin B12 is in whitefish cooked?
Whitefish cooked (3 oz, 85 g) has 0.82 mcg of vitamin B12, 34% of the Daily Value. 100 g has 0.96 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Whitefish Cooked nutrition per 100 grams
100 g of whitefish cooked has 172 calories, 24.5 g protein, 0 g carbohydrate, 0 g fiber and 7.51 g fat.
Where the calories in whitefish cooked come from
About 0% of the calories in whitefish cooked come from carbohydrate, 41% from fat and 59% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Whitefish Cooked nutrition label for Canada, the EU and the UK
The same serving of whitefish cooked, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 3 oz (85g) / pour 3 oz (85g)
Calories
150
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 6 g | 9 % |
| Saturated / Saturés | 1.0 g + Trans 0 g | 5 % |
| Cholesterol / Cholestérol | 65 mg | 22 % |
| Sodium | 55 mg | 2 % |
| Carbohydrate / Glucides | 0 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 21 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 28 mg | 2 % |
| Iron / Fer | 0 mg | 2 % |
| Potassium | 345 mg | 10 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 720 kJ / 172 kcal |
| Fat | 7.5 g |
| of which saturates | 1.2 g |
| Carbohydrate | 0.0 g |
| of which sugars | 0.0 g |
| Protein | 24 g |
| Salt | 0.2 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 85g | %RI* | |
|---|---|---|---|
| Energy | 720 kJ 172 kcal |
612 kJ 146 kcal |
7.3% |
| Fat | 7.5g | 6.4g | 9.1% |
| of which saturates | 1.2g | 1.0g | 4.9% |
| Carbohydrate | 0 gg | 0 gg | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 24g | 21g | 42% |
| Salt | 0.16g | 0.14g | 2.3% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about whitefish cooked
How many calories are in whitefish cooked?
Whitefish cooked (3 oz, 85 g) has 146 calories. 100 g has 172 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 150.
What is a serving of whitefish cooked?
This page defaults to 3 oz (85 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for whitefish cooked.
Can I use whitefish cooked in a Nutrition Facts label calculation?
Yes. Open the generator with whitefish cooked added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with whitefish cooked
- Trout143 cal per 3 oz
- Swordfish146 cal per 3 oz
- Sockeye Salmon133 cal per 3 oz
- Sardines191 cal per 1 can (3.75 oz)
- Pink Salmon130 cal per 3 oz
More in Fish
Tools and guides for labeling whitefish cooked
If you make and sell a product that contains whitefish cooked, these free tools cover the next steps.
- Nutrition Facts label generatorAdd whitefish cooked and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare whitefish cooked with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 174246: "Fish, whitefish, mixed species, cooked, dry heat". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with whitefish cooked
Add whitefish cooked and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.