USDA reference food

Fish, whiting, grilled

1 large fillet of fish, whiting, grilled (135 g) has 180 calories, 31g of protein, 5g of fat and 0g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2706314). It is one of 8 USDA descriptions of whiting.

FoodData Central 2706314, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 large fillet (135g)

AmountPortion

Amount per serving

Calories180

% Daily Value*

Total Fat 5g7%

Saturated Fat 1g6%

Trans Fat not declared

Cholesterol 115mg39%

Sodium 400mg18%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars 0g

Includes Added Sugars not declared

Protein 31g63%

Vitamin D 2.4mcg12%

Calcium 80mg6%

Iron 0.6mg3%

Potassium 430mg9%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 23.2g; more than 82% of 8,218 USDA reference foods
Calories per 100 g: 134; more than 38% of reference foods
Fiber per 100 g: 0g; more than 0% of reference foods

What a portion gives you

Fiber 0g0%

Protein 31g63%

Potassium 430mg9%

Calcium 80mg6%

Iron 0.6mg3%

Sodium 400mg18%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2706314); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin B123.5 µg in 1 large fillet (135 g), 147% of the Daily Value
Selenium55 µg in 1 large fillet (135 g), 100% of the Daily Value
Phosphorus381 mg in 1 large fillet (135 g), 30% of the Daily Value
Choline112 mg in 1 large fillet (135 g), 20% of the Daily Value
Vitamin B60.3 mg in 1 large fillet (135 g), 15% of the Daily Value
Niacin2.2 mg in 1 large fillet (135 g), 14% of the Daily Value
Zinc1.5 mg in 1 large fillet (135 g), 14% of the Daily Value

Source: USDA FoodData Central (FDC 2706314), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 0% carbohydrate, 28% fat and 72% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	134	38%
Protein	23.2 g	82%
Total fat	3.93 g	46%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Total sugars	0 g	0%
Sodium	299 mg	73%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 large fillet (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	31.3 g	23.2 g	63%
Total lipid (fat)	5.31 g	3.93 g	7%
Carbohydrate, by difference	0 g	0 g	0%
Energy	181 kcal	134 kcal
Alcohol, ethyl	0 g	0 g
Water	97.4 g	72.2 g
Total Sugars	0 g	0 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	117 mg	87.0 mg	39%
Fatty acids, total saturated	1.22 g	0.91 g	6%
Fatty acids, total monounsaturated	1.56 g	1.16 g
Fatty acids, total polyunsaturated	1.60 g	1.19 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	82.3 mg	61.0 mg	6%
Iron, Fe	0.58 mg	0.43 mg	3%
Magnesium, Mg	36.5 mg	27.0 mg	9%
Phosphorus, P	381 mg	282 mg	30%
Potassium, K	427 mg	316 mg	9%
Sodium, Na	404 mg	299 mg	18%
Zinc, Zn	1.51 mg	1.12 mg	14%
Copper, Cu	0.053 mg	0.039 mg	6%
Selenium, Se	54.9 µg	40.7 µg	100%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	56.7 µg	42.0 µg
Vitamin A, RAE	56.7 µg	42.0 µg	6%
Carotene, beta	5.40 µg	4.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.97 mg	0.72 mg	6%
Vitamin D (D2 + D3)	2.43 µg	1.80 µg	12%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.081 mg	0.060 mg	7%
Riboflavin	0.076 mg	0.056 mg	6%
Niacin	2.22 mg	1.65 mg	14%
Vitamin B-6	0.26 mg	0.19 mg	15%
Folate, total	20.3 µg	15.0 µg
Vitamin B-12	3.54 µg	2.62 µg	147%
Choline, total	112 mg	82.6 mg	20%
Vitamin K (phylloquinone)	2.70 µg	2.00 µg	2%
Folic acid	0 µg	0 µg
Folate, food	20.3 µg	15.0 µg
Folate, DFE	20.3 µg	15.0 µg	5%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.022 g	0.016 g
SFA 6:0	0.015 g	0.011 g
SFA 8:0	0.0095 g	0.0070 g
SFA 10:0	0.020 g	0.015 g
SFA 12:0	0.024 g	0.018 g
SFA 14:0	0.15 g	0.11 g
SFA 16:0	0.71 g	0.53 g
SFA 18:0	0.22 g	0.16 g
MUFA 18:1	1.32 g	0.98 g
PUFA 18:2	0.82 g	0.60 g
PUFA 18:3	0.16 g	0.12 g
PUFA 20:4	0.14 g	0.10 g
PUFA 22:6 n-3 (DHA)	0.22 g	0.17 g
MUFA 16:1	0.16 g	0.12 g
PUFA 18:4	0.070 g	0.052 g
MUFA 20:1	0.066 g	0.049 g
PUFA 20:5 n-3 (EPA)	0.16 g	0.12 g
MUFA 22:1	0.0068 g	0.0050 g
PUFA 22:5 n-3 (DPA)	0.031 g	0.023 g

Source: USDA FoodData Central, FDC 2706314: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat whiting

USDA lists 8 preparations of whiting. The whiting page puts them side by side, per 100 g and per portion.

Compare every whiting preparation

Next questions

Foods high in proteinthis food has more protein per 100 g than 82% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov