1 serving (85 grams) contains 90 calories, 17.0 grams of protein, 2.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
250.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.6 g | 7% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 138.9 mg | 46% | |
| Sodium | 166.7 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.2 g | 94% | |
| Vitamin D | 555.6 mcg | 2778% | |
| Calcium | 55.6 mg | 4% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 833.3 mg | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Whitefish fillet
Whitefish fillet refers to the flesh of species such as cod, haddock, or pollock, typically found in cold ocean waters. This seafood is widely enjoyed in various cuisines, including North American, European, and Asian dishes, due to its mild flavor and versatility in cooking methods such as baking, frying, and steaming. On average, a 3-ounce serving of whitefish provides approximately 70–90 calories, 15–20 grams of high-quality protein, and is low in fat, making it a lean protein source. It is also rich in essential nutrients like vitamin D, selenium, and omega-3 fatty acids, which contribute to its nutritional value.
Health Benefits
- Promotes heart health due to its omega-3 fatty acids, which help reduce inflammation and support cardiovascular function.
- Supports immunity with selenium, an antioxidant that protects cells from damage and aids in thyroid health.
- Enhances bone strength as it is a good source of vitamin D, critical for calcium absorption and bone maintenance.
Dietary Considerations
Selection and Storage
Store whitefish fillets in the refrigerator at 32°F or lower and consume within two days to ensure freshness. For longer storage, freeze in airtight containers for up to 6 months.
Common Questions About Whitefish fillet Nutrition
Is whitefish fillet high in protein?
Yes, whitefish fillet is an excellent source of protein, providing approximately 20-25 grams of protein per 100-gram serving. It is also low in fat and calories, making it a lean protein option for those looking to maintain muscle or improve overall health.
Can I eat whitefish fillet on a keto diet?
Yes, whitefish fillet is compatible with a keto diet as it is naturally low in carbohydrates and high in protein. With only around 0-1 gram of carbohydrates per 100 grams, it fits well within the macronutrient requirements of a ketogenic diet.
What are the health benefits of whitefish fillet?
Whitefish fillet is rich in essential nutrients such as vitamin B12, selenium, and omega-3 fatty acids, which support heart health, brain function, and immune system strength. Additionally, its low calorie and fat content make it a suitable choice for weight management and overall health.
What is the recommended serving size for whitefish fillet?
For adults, a regular serving size of whitefish fillet is around 3-4 ounces (85-113 grams). This size provides a balanced portion of protein and nutrients while keeping calories in check, making it easy to integrate into meals without overeating.
How does whitefish fillet compare to salmon for nutrition and taste?
Whitefish fillet is leaner and lower in calories and fat compared to salmon, making it ideal for those seeking a lighter option. While salmon offers more omega-3 fatty acids and a richer flavor, whitefish has a milder and more versatile taste, making it suitable for various recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
