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Food · American Indian/Alaska Native Foods

Whitefish nutrition facts

A typical portion of whitefish (3 oz; 85 g, raw) has 110 calories and 16g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 104 calories (fish, eggs) to 371 (fish, dried).

Nutrition Facts

Serving size3 oz (85g)
Amount per serving
Calories110
% Daily Value*
Total Fat 5g6%
Saturated Fat 1g4%
Trans Fat not declared
Cholesterol 50mg17%
Sodium 45mg2%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 16g32%
Vitamin D 10mcg51%
Calcium 20mg2%
Iron 0.3mg2%
Potassium 270mg6%

* 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 for Fish, whitefish, mixed species, raw, scaled to the portion. Check the USDA record.

Protein per 100 g
19.1g
more than 71% of 8,218 USDA reference foods
Calories per 100 g
134
more than 38% of reference foods
Sodium per 100 g
51mg
more than 34% of reference foods

3 oz weighs 85 g in USDA's record for Fish, whitefish, mixed species, raw (FDC 173711).

Where the calories come from: 0% carbohydrate, 41% fat and 59% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B120.8 µg in 3 oz (85 g), 35% of the Daily Value
  • Selenium11 µg in 3 oz (85 g), 19% of the Daily Value
  • Phosphorus230 mg in 3 oz (85 g), 18% of the Daily Value
  • Niacin2.5 mg in 3 oz (85 g), 16% of the Daily Value
  • Vitamin B60.3 mg in 3 oz (85 g), 15% of the Daily Value
  • Choline55 mg in 3 oz (85 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 173711), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of whitefish USDA describes

Dried (Alaska Native) has the most calories per 100 g (371); the fewest: Eggs (Alaska Native) (104)

Calories per 100 g by USDA description of whitefishRaw134Dried (Alaska Native)371Cooked, dry heat172Smoked108Raw (Alaska Native)131Head, eyes, cheeks and soft…107Eggs (Alaska Native)104Liver (Alaska Native)104Calories per 100 g by USDA description of whitefishRaw134Dried (Alaska Native)371Cooked, dry heat172Smoked108Raw (Alaska Native)131Head, eyes, cheeks and soft…107Eggs (Alaska Native)104Liver (Alaska Native)104Calories per 100 g by USDA description of whitefishRaw134Dried (Alaska Native)371Cooked, dry heat172Smoked108Raw (Alaska Native)131Head, eyes, cheeks and soft…107Eggs (Alaska Native)104Liver (Alaska Native)104Calories per 100 g by USDA description of whitefishRaw134Dried (Alaska Native)371Cooked, dry heat172Smoked108Raw (Alaska Native)131Head, eyes, cheeks and soft…107Eggs (Alaska Native)104Liver (Alaska Native)104Calories per 100 g by USDA description of whitefishRaw134Dried (Alaska Native)371Cooked, dry heat172Smoked108Raw (Alaska Native)131Head, eyes, cheeks and soft…107Eggs (Alaska Native)104Liver (Alaska Native)104Calories per 100 g by USDA description of whitefishRaw134Dried (Alaska Native)371Cooked, dry heat172Smoked108Raw (Alaska Native)131Head, eyes, cheeks and soft…107Eggs (Alaska Native)104Liver (Alaska Native)104Calories per 100 g by USDA description of whitefishRaw134Dried (Alaska Native)371Cooked, dry heat172Smoked108Raw (Alaska Native)131Head, eyes, cheeks and soft…107Eggs (Alaska Native)104Liver (Alaska Native)104Calories per 100 g by USDA description of whitefishRaw134Dried (Alaska Native)371Cooked, dry heat172Smoked108Raw (Alaska Native)131Head, eyes, cheeks and soft…107Eggs (Alaska Native)104Liver (Alaska Native)104Calories per 100 g by USDA description of whitefishRaw134Dried (Alaska Native)371Cooked, dry heat172Smoked108Raw (Alaska Native)131Head, eyes, cheeks and soft…107Eggs (Alaska Native)104Liver (Alaska Native)104
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 8 USDA descriptions of whitefish, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, whitefish, mixed species, raw13419.1 g5.9 g51 mg
Fish, whitefish, dried (Alaska Native)37162.4 g13.4 g200 mg
Fish, whitefish, mixed species, cooked, dry heat17224.5 g7.5 g65 mg
Fish, whitefish, mixed species, smoked10823.4 g0.9 g1,019 mg
Fish, whitefish, mixed species, raw (Alaska Native)13118.9 g6.1 g51 mg
Fish, whitefish, broad, head, eyes, cheeks and soft bones (Alaska Native)10718.6 g3.6 gn/a
Fish, whitefish, eggs (Alaska Native)10414.7 g2.9 g160 mg
Fish, whitefish, broad, liver (Alaska Native)10411 g4.4 gn/a

Every nutrient in this record (87)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (13)
NutrientPer portionPer 100 g% DV
Protein16.2 g19.1 g32%
Total lipid (fat)4.98 g5.86 g6%
Carbohydrate, by difference0 g0 g0%
Ash0.95 g1.12 g
Energy114 kcal134 kcal
Alcohol, ethyl0 g0 g
Water61.9 g72.8 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol51.0 mg60.0 mg17%
Fatty acids, total saturated0.77 g0.91 g4%
Fatty acids, total monounsaturated1.70 g2.00 g
Fatty acids, total polyunsaturated1.83 g2.15 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca22.1 mg26.0 mg2%
Iron, Fe0.31 mg0.37 mg2%
Magnesium, Mg28.1 mg33.0 mg7%
Phosphorus, P230 mg270 mg18%
Potassium, K269 mg317 mg6%
Sodium, Na43.4 mg51.0 mg2%
Zinc, Zn0.84 mg0.99 mg8%
Copper, Cu0.061 mg0.072 mg7%
Manganese, Mn0.057 mg0.067 mg2%
Selenium, Se10.7 µg12.6 µg19%
Vitamins (25)
NutrientPer portionPer 100 g% DV
Retinol30.6 µg36.0 µg
Vitamin A, RAE30.6 µg36.0 µg3%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.17 mg0.20 mg1%
Vitamin D3 (cholecalciferol)10.2 µg12.0 µg
Vitamin D (D2 + D3)10.2 µg12.0 µg51%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.12 mg0.14 mg10%
Riboflavin0.10 mg0.12 mg8%
Niacin2.55 mg3.00 mg16%
Pantothenic acid0.64 mg0.75 mg
Vitamin B-60.26 mg0.30 mg15%
Folate, total12.8 µg15.0 µg
Vitamin B-120.85 µg1.00 µg35%
Choline, total55.3 mg65.0 mg10%
Vitamin K (phylloquinone)0.085 µg0.10 µg0%
Folic acid0 µg0 µg
Folate, food12.8 µg15.0 µg
Folate, DFE12.8 µg15.0 µg3%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.18 g0.21 g
Threonine0.71 g0.84 g
Isoleucine0.75 g0.88 g
Leucine1.32 g1.55 g
Lysine1.49 g1.75 g
Methionine0.48 g0.56 g
Cystine0.17 g0.20 g
Phenylalanine0.63 g0.74 g
Tyrosine0.55 g0.64 g
Valine0.84 g0.98 g
Arginine0.97 g1.14 g
Histidine0.48 g0.56 g
Alanine0.98 g1.15 g
Aspartic acid1.66 g1.96 g
Glutamic acid2.42 g2.85 g
Glycine0.78 g0.92 g
Proline0.57 g0.68 g
Serine0.66 g0.78 g
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00.093 g0.11 g
SFA 16:00.51 g0.60 g
SFA 18:00.17 g0.20 g
MUFA 18:11.14 g1.35 g
PUFA 18:20.23 g0.27 g
PUFA 18:30.16 g0.18 g
PUFA 20:40.19 g0.22 g
PUFA 22:6 n-3 (DHA)0.80 g0.94 g
MUFA 16:10.44 g0.52 g
PUFA 18:40.043 g0.050 g
MUFA 20:10.088 g0.10 g
PUFA 20:5 n-3 (EPA)0.27 g0.32 g
MUFA 22:10.021 g0.025 g
PUFA 22:5 n-3 (DPA)0.14 g0.16 g

Source: USDA FoodData Central, FDC 173711: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in whitefish?

110 in 3 oz (85 g) of raw; 104 to 371 per 100 g across USDA's descriptions.

How much protein is in whitefish?

16g in 3 oz; 19.1 g per 100 g.

How much sodium is in whitefish?

45mg in 3 oz; 51 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov