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Food · Finfish and Shellfish Products

Whiting nutrition facts

A typical portion of whiting (1 large fillet; 135 g, grilled) has 180 calories and 31g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 90 calories (fish, mixed species, raw) to 233 (fish, NFS).

Nutrition Facts

Serving size1 large fillet (135g)
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 for Fish, whiting, grilled, 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
Sodium per 100 g
299mg
more than 73% of reference foods

1 large fillet weighs 135 g in USDA's record for Fish, whiting, grilled (FDC 2706314).

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

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.

Every form of whiting USDA describes

Not further specified has the most calories per 100 g (233); the fewest: Raw (90)

Calories per 100 g by USDA description of whitingGrilled134Cooked, dry heat116Steamed114Baked or broiled153Coated174Raw90Not further specified233Calories per 100 g by USDA description of whitingGrilled134Cooked, dry heat116Steamed114Baked or broiled153Coated174Raw90Not further specified233Calories per 100 g by USDA description of whitingGrilled134Cooked, dry heat116Steamed114Baked or broiled153Coated174Raw90Not further specified233Calories per 100 g by USDA description of whitingGrilled134Cooked, dry heat116Steamed114Baked or broiled153Coated174Raw90Not further specified233Calories per 100 g by USDA description of whitingGrilled134Cooked, dry heat116Steamed114Baked or broiled153Coated174Raw90Not further specified233Calories per 100 g by USDA description of whitingGrilled134Cooked, dry heat116Steamed114Baked or broiled153Coated174Raw90Not further specified233Calories per 100 g by USDA description of whitingGrilled134Cooked, dry heat116Steamed114Baked or broiled153Coated174Raw90Not further specified233Calories per 100 g by USDA description of whitingGrilled134Cooked, dry heat116Steamed114Baked or broiled153Coated174Raw90Not further specified233Calories per 100 g by USDA description of whitingGrilled134Cooked, dry heat116Steamed114Baked or broiled153Coated174Raw90Not further specified233
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 8 USDA descriptions of whiting, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, whiting, grilled13423.2 g3.9 g299 mg
Fish, whiting, mixed species, cooked, dry heat11623.5 g1.7 g132 mg
Fish, whiting, steamed11423.1 g1.7 g189 mg
Fish, whiting, baked or broiled15322.8 g6.2 g305 mg
Fish, whiting, baked or broiled, coated17420.5 g6.2 g339 mg
Fish, whiting, mixed species, raw9018.3 g1.3 g72 mg
Fish, whiting, NFSSame values: Fish, whiting, fried23315.8 g13.2 g398 mg

Every nutrient in this record (65)

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

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein31.3 g23.2 g63%
Total lipid (fat)5.31 g3.93 g7%
Carbohydrate, by difference0 g0 g0%
Energy181 kcal134 kcal
Alcohol, ethyl0 g0 g
Water97.4 g72.2 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol117 mg87.0 mg39%
Fatty acids, total saturated1.22 g0.91 g6%
Fatty acids, total monounsaturated1.56 g1.16 g
Fatty acids, total polyunsaturated1.60 g1.19 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca82.3 mg61.0 mg6%
Iron, Fe0.58 mg0.43 mg3%
Magnesium, Mg36.5 mg27.0 mg9%
Phosphorus, P381 mg282 mg30%
Potassium, K427 mg316 mg9%
Sodium, Na404 mg299 mg18%
Zinc, Zn1.51 mg1.12 mg14%
Copper, Cu0.053 mg0.039 mg6%
Selenium, Se54.9 µg40.7 µg100%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol56.7 µg42.0 µg
Vitamin A, RAE56.7 µg42.0 µg6%
Carotene, beta5.40 µg4.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.97 mg0.72 mg6%
Vitamin D (D2 + D3)2.43 µg1.80 µg12%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.081 mg0.060 mg7%
Riboflavin0.076 mg0.056 mg6%
Niacin2.22 mg1.65 mg14%
Vitamin B-60.26 mg0.19 mg15%
Folate, total20.3 µg15.0 µg
Vitamin B-123.54 µg2.62 µg147%
Choline, total112 mg82.6 mg20%
Vitamin K (phylloquinone)2.70 µg2.00 µg2%
Folic acid0 µg0 µg
Folate, food20.3 µg15.0 µg
Folate, DFE20.3 µg15.0 µg5%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00.022 g0.016 g
SFA 6:00.015 g0.011 g
SFA 8:00.0095 g0.0070 g
SFA 10:00.020 g0.015 g
SFA 12:00.024 g0.018 g
SFA 14:00.15 g0.11 g
SFA 16:00.71 g0.53 g
SFA 18:00.22 g0.16 g
MUFA 18:11.32 g0.98 g
PUFA 18:20.82 g0.60 g
PUFA 18:30.16 g0.12 g
PUFA 20:40.14 g0.10 g
PUFA 22:6 n-3 (DHA)0.22 g0.17 g
MUFA 16:10.16 g0.12 g
PUFA 18:40.070 g0.052 g
MUFA 20:10.066 g0.049 g
PUFA 20:5 n-3 (EPA)0.16 g0.12 g
MUFA 22:10.0068 g0.0050 g
PUFA 22:5 n-3 (DPA)0.031 g0.023 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.

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

Questions

How many calories are in whiting?

180 in 1 large fillet (135 g) of grilled; 90 to 233 per 100 g across USDA's descriptions.

How much protein is in whiting?

31g in 1 large fillet; 23.2 g per 100 g.

How much sodium is in whiting?

400mg in 1 large fillet; 299 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