Fish And Seafood • Deep Nutrition Analytics
Fish, whiting, mixed species, cooked, dry heat
As a recognized fish and seafood, Fish, whiting, mixed species, cooked, dry heat delivers 115 calories per 100g, with energy primarily anchored by protein (23.5g) to support daily activity. Remarkably, just 100g supplies an outstanding 108% DV of Vitamin B12 (2.6 µg), ranking it among the most concentrated natural sources. Despite a higher energy concentration (1.2 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 23.5 g
- Carbohydrates
- 0 g
- Fat
- 1.7 g
- Fiber
- 0 g
Protein & Amino Acid Partitioning
Fish, whiting, mixed species, cooked, dry heat supplies 23.5g of protein per 100g, accounting for approximately 81% of its total caloric value. With minimal or zero carbohydrates, it delivers efficient amino acid density for muscular recovery and metabolic support.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0 g |
| Energy | 483 kJ |
| Energy | 116 kcal |
| Total lipid (fat) | 1.7 g |
| Carbohydrate, by difference | 0 g |
| Protein | 23.5 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.6 µg |
| Selenium | 41.1 µg |
| Phosphorus | 285 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin D | 1.8 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin D3 (cholecalciferol) | 1.8 µg |
| Vitamin D (D2 + D3) | 1.8 µg |
| Vitamin K (phylloquinone) | 0.1 µg |
| Vitamin A, IU | 128 IU |
| Vitamin A, RAE | 38 µg |
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin D (D2 + D3), International Units | 73 IU |
| Vitamin B-6 | 0.2 mg |
| Vitamin B-12 | 2.6 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 62 mg |
| Potassium, K | 434 mg |
| Zinc, Zn | 0.5 mg |
| Iron, Fe | 0.4 mg |
| Magnesium, Mg | 27 mg |
| Phosphorus, P | 285 mg |
| Sodium, Na | 132 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.1 mg |
| Selenium, Se | 41.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| SFA 14:0 | 0.1 g |
| PUFA 22:6 n-3 (DHA) | 0.2 g |
| MUFA 16:1 | 0.1 g |
| PUFA 20:5 n-3 (EPA) | 0.3 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| Fatty acids, total saturated | 0.4 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 0.4 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.3 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| Folate, food | 15 µg |
| Retinol | 38 µg |
| Choline, total | 83.3 mg |
| Folate, DFE | 15 µg |
| Niacin | 1.7 mg |
| Pantothenic acid | 0.3 mg |
| Water | 74.7 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.2 g |
| Cystine | 0.3 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.7 g |
| Aspartic acid | 2.4 g |
| Serine | 1 g |
| Tryptophan | 0.3 g |
| Threonine | 1 g |
| Methionine | 0.7 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.8 g |
| Alanine | 1.4 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.1 g |
| Proline | 0.8 g |
| Ash | 1.5 g |
| Cholesterol | 84 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 15 µg |
Serving calculator
Nutritional Highlights & Outliers
Lean Protein Powerhouse
Supplies 23.5g of clean protein with under 5g of fat per 100g, optimal for lean muscle preservation and training support.
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Common serving sizes
- fillet72 g
- oz85 g
Compare Fish, whiting, mixed species, cooked, dry heat with Category Peers
Crustaceans, crab, queen, cooked, moist heat vs Fish, whiting, mixed species, cooked, dry heat
Compared to Crustaceans, crab, queen, cooked, moist heat, Fish, whiting, mixed species, cooked, dry heat has 1% less protein and 0% higher calories per 100g.
Fish, burbot, cooked, dry heat vs Fish, whiting, mixed species, cooked, dry heat
Compared to Fish, burbot, cooked, dry heat, Fish, whiting, mixed species, cooked, dry heat has 5% less protein and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Fish, whiting, mixed species, cooked, dry heat?
A standard 100-gram serving of Fish, whiting, mixed species, cooked, dry heat contains 115 calories (481 kJ), alongside 23.5g of protein, 0g of carbohydrates, and 1.7g of fat.
In common serving sizes:- 72g (fillet): ~83 kcal
- 85g (oz): ~98 kcal
Is Fish, whiting, mixed species, cooked, dry heat suitable for a keto or low-carb diet?
Yes. With only 0g of net carbs per 100g (0g total carbohydrates minus 0g dietary fiber), Fish, whiting, mixed species, cooked, dry heat is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Fish, whiting, mixed species, cooked, dry heat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Fish, whiting, mixed species, cooked, dry heat are:
- Vitamin B12: 2.6 µg (108% of your daily value)
- Selenium: 41.1 µg (75% of your daily value)
- Phosphorus: 285 mg (23% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 175161).