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Skinless Whiting Fillet

Skinless Whiting Fillet

EverydayRaw

Skinless whiting fillet is a lean, mild-flavored whitefish prized for its delicate texture and versatility in cooking. This low-fat protein source contains essential nutrients like selenium and phosphorus, while offering a flakier, more tender consistency compared to firmer whitefish like cod. Sustainably harvested from North Atlantic and Mediterranean waters, it adapts well to baking, pan-frying, or steaming and is particularly suited to light sauces and seasonings.

Macro Impact

A 4 oz serving contains 105 calories, 24g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 105 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories105
% Daily Value*
Total Fat1g
1%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.2g
Cholesterol57mg
19%
Sodium57mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein24g
Vitamin D0.6mcg
3%
Calcium17mg
1%
Iron0.3mg
2%
Potassium339mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
57 / 300 g
19%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
24 / 80 g
30%
Amino Acids
Histidine
1 / 3 g
29%
Isoleucine
1 / 2 g
71%
Leucine
2 / 3 g
66%
Lysine
2 / 2 g
95%
Methionine
1 / 1 g
66%
Phenylalanine
1 / 2 g
57%
Threonine
1 / 1 g
85%
Tryptophan
0 / 0 g
107%
Valine
1 / 2 g
60%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
5 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
5 / 15 mg
30%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
2 / 2 mcg
75%
Folate
6 / 400 mcg
1%
Vitamin A
23 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
4%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
6%
Iron
0 / 13 mg
3%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
226 / 700 mg
32%
Potassium
339 / 3k mg
11%
Selenium
41 / 55 mcg
74%
Sodium
57 / 2.3k mg
2%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
23 / 150 mcg
15%
Chlorine
87 / 2.3k mg
4%
Other
Ethyl Alcohol
0 g
Water
88 g
Caffeine
0 mg
Choline
68 mg
Taurine
34 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, whiting, mixed species, raw. USDA Standard Reference, Legacy. Food ID 173713.
  2. 2.Fish, hake (whiting), mixed species, raw. Canadian Nutrient File. Food ID 3089.
  3. 3.Whiting, raw. Frida. Public Food Key 553.
  4. 4.Whiting, King George, flesh, raw. Australian Nutrient Database. Public Food Key F009560.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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