How many calories are in whiting?
Whiting (3 oz, 85 g) has 99 calories. 100 g has 116 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 100.
Nutrition database · Fish
Whiting Nutrition Facts
Whiting nutrition facts from USDA FoodData Central: 99 calories in 3 oz, with 20 g protein, 0 g carbohydrate and 1.4 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Whiting 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: · PNG 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
- 99
- Protein
- 20 g · 40%
- Total carbohydrate
- 0 g · 0%
- Total fat
- 1.4 g · 2%
- Dietary fiber
- 0 g · 0%
- Total sugars
- 0 g · 0%
- Sodium
- 112 mg · 5%
Opens the free label generator with this amount of whiting 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 | 99 | 116 | |
| Total fat | 1.4 g | 2% | 1.69 g |
| Saturated fat | 0.3 g | 2% | 0.4 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 0.4 g | 0.45 g | |
| Polyunsaturated fat | 0.5 g | 0.59 g | |
| Cholesterol | 71 mg | 24% | 84 mg |
| Sodium | 112 mg | 5% | 132 mg |
| Total carbohydrate | 0 g | 0% | 0 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 20 g | 23.5 g | |
| Vitamins | |||
| Vitamin D | 1.5 mcg | 8% | 1.8 mcg |
| Vitamin A | 32 mcg | 4% | 38 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.32 mg | 2% | 0.38 mg |
| Vitamin K | 0.09 mcg | 0% | 0.1 mcg |
| Thiamin (B1) | 0.06 mg | 5% | 0.07 mg |
| Riboflavin (B2) | 0.05 mg | 4% | 0.06 mg |
| Niacin (B3) | 1.4 mg | 9% | 1.67 mg |
| Vitamin B6 | 0.15 mg | 9% | 0.18 mg |
| Folate (DFE) | 13 mcg | 3% | 15 mcg |
| Vitamin B12 | 2.2 mcg | 92% | 2.6 mcg |
| Choline | 71 mg | 13% | 83.3 mg |
| Minerals | |||
| Calcium | 53 mg | 4% | 62 mg |
| Iron | 0.36 mg | 2% | 0.42 mg |
| Potassium | 369 mg | 8% | 434 mg |
| Magnesium | 23 mg | 5% | 27 mg |
| Phosphorus | 242 mg | 19% | 285 mg |
| Zinc | 0.45 mg | 4% | 0.53 mg |
| Copper | <0.1 mg | 4% | 0.04 mg |
| Manganese | 0.11 mg | 5% | 0.13 mg |
| Selenium | 35 mcg | 64% | 41.1 mcg |
| Other | |||
| Water | 63.5 g | 74.7 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 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.
Whiting 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 |
|---|---|---|---|---|---|---|---|
| 1 fillet | 72 g | 84 | 0 g | 16.9 g | 1.2 g | 0 g | 0 g |
| 3 oz | 85 g | 99 | 0 g | 20 g | 1.4 g | 0 g | 0 g |
| 100 g | 100 g | 116 | 0 g | 23.5 g | 1.7 g | 0 g | 0 g |
How much vitamin B12 is in whiting?
Whiting (3 oz, 85 g) has 2.2 mcg of vitamin B12, 92% of the Daily Value. 100 g has 2.6 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much selenium is in whiting?
Whiting (3 oz, 85 g) has 35 mcg of selenium, 64% of the Daily Value. 100 g has 41.1 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Whiting nutrition per 100 grams
100 g of whiting has 116 calories, 23.5 g protein, 0 g carbohydrate, 0 g fiber, 0 g sugars and 1.69 g fat.
Where the calories in whiting come from
About 0% of the calories in whiting come from carbohydrate, 14% from fat and 86% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Whiting nutrition label for Canada, the EU and the UK
The same serving of whiting, 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
100
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 1.4 g | 2 % |
| Saturated / Saturés | 0.3 g + Trans 0 g | 2 % |
| Cholesterol / Cholestérol | 71 mg | 24 % |
| Sodium | 110 mg | 5 % |
| Carbohydrate / Glucides | 0 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 20 g | |
| Vitamin D / Vitamine D | 2 mcg | 8 % |
| Calcium | 53 mg | 4 % |
| Iron / Fer | 0 mg | 2 % |
| Potassium | 369 mg | 11 % |
*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 | 485 kJ / 116 kcal |
| Fat | 1.7 g |
| of which saturates | 0.4 g |
| Carbohydrate | 0.0 g |
| of which sugars | 0.0 g |
| Protein | 23 g |
| Salt | 0.3 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 85g | %RI* | |
|---|---|---|---|
| Energy | 485 kJ 116 kcal |
413 kJ 99 kcal |
4.9% |
| Fat | 1.7g | 1.4g | 2.1% |
| of which saturates | 0.4g | 0.3g | 1.7% |
| Carbohydrate | 0 gg | 0 gg | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 23g | 20g | 40% |
| Salt | 0.33g | 0.28g | 4.7% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about whiting
How many calories are in whiting?
Whiting (3 oz, 85 g) has 99 calories. 100 g has 116 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 100.
What is a serving of whiting?
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 whiting.
Can I use whiting in a Nutrition Facts label calculation?
Yes. Open the generator with whiting 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 whiting
- Pollock94 cal per 3 oz
- Halibut94 cal per 3 oz
- Sea Bass105 cal per 3 oz
- Cod89 cal per 3 oz
- Canned Tuna99 cal per 3 oz
More in Fish
Tools and guides for labeling whiting
If you make and sell a product that contains whiting, these free tools cover the next steps.
- Nutrition Facts label generatorAdd whiting 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 whiting 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 175161: "Fish, whiting, 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 whiting
Add whiting and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.