2 fillet of whitefish (cooked, dry heat) contains 530 Calories. The macronutrient breakdown is 0% carbs, 41% fat, and 59% protein. This is a good source of protein (135% of your Daily Value), potassium (27% of your Daily Value), and total omega 3 (6 g).
Nutrition Facts
For 2 fillet of whitefish (308g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 530 | |
| Fats | 23g | 30% |
| Saturated fats | 4g | 18% |
| Trans fats | – | |
| Cholesterol | 237mg | 79% |
| Sodium | 200mg | 9% |
| Carbs | 0g | 0% |
| Net carbs | 0g | |
| Fiber | 0g | 0% |
| Sugar | – | |
| Protein | 75g | |
| Calcium | 102mg | 10% |
| Iron | 1mg | 18% |
| Potassium | 1250mg | 27% |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | 0.3mg | 31% |
| Fluoride | – | |
| Folate (B9) | 52μg | 13% |
| Lycopene | – | |
| Magnesium | 129mg | 31% |
| Manganese | 0.3mg | 12% |
| Niacin | 12mg | 74% |
| Pantothenic acid | 3mg | 53% |
| Phosphorus | 1066mg | 152% |
| Retinol | 120μg | |
| Riboflavin (B2) | 0.5mg | 36% |
| Selenium | 50μg | 91% |
| Theobromine | – | |
| Thiamine | 1mg | 44% |
| Vitamin A IU | 403IU | |
| Vitamin A | 120μg | 13% |
| Vitamin B12 | 3μg | 123% |
| Vitamin B6 | 1mg | 82% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | 4mg | 36% |
| Sugars | ||
| Sugar | – | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 4g | 18% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 8g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 6g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 4g | |
| Eicosapentaenoic Acid (EPA) | 1g | |
| Docosapentaenoic Acid (DPA) | 1g | |
| Amino Acids | ||
| Alanine | 5g | |
| Arginine | 5g | |
| Aspartic acid | 8g | |
| Cystine | 1g | |
| Glutamic acid | 11g | |
| Glycine | 4g | |
| Histidine | 2g | |
| Hydroxyproline | – | |
| Isoleucine | 3g | |
| Leucine | 6g | |
| Lysine | 7g | |
| Methionine | 2g | |
| Phenylalanine | 3g | |
| Proline | 3g | |
| Serine | 3g | |
| Threonine | 3g | |
| Tryptophan | 1g | |
| Tyrosine | 3g | |
| Valine | 4g | |
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