Whitefish

Seafood

Item Rating: 74/100

1 serving (100 grams) contains 172 calories, 24.2 grams of protein, 7.5 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		409.5
% Daily Value*
Total Fat		17.9 g	22%
	Saturated Fat	3.6 g	18%
	Polyunsaturated Fat	0 g
Cholesterol		166.7 mg	55%
Sodium		142.9 mg	6%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		57.6 g	115%
Vitamin D		476.2 mcg	2381%
Calcium		47.6 mg	3%
Iron		0.7 mg	3%
Potassium		714.3 mg	15%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 161 cal (41.1%)

Protein: 230 cal (58.9%)

Carbs: 0 cal (0.0%)

About Whitefish

Whitefish refers to several species of freshwater fish commonly found in North America, including those in the salmon family, such as lake whitefish. Known for their mild flavor and soft, flaky texture, they are often used in cuisines that prioritize light, clean flavors like Scandinavian, Russian, and Northern European dishes. Nutritionally, whitefish is a low-calorie, high-protein food with minimal carbohydrates and moderate levels of healthy fats. It contains key nutrients such as vitamin D, essential for bone health and immune function, and small amounts of calcium and iron. As a lean fish, it is an excellent option for those seeking high-quality protein without excessive fat content.

Health Benefits

• High in lean protein: With 24.2g protei per serving, whitefish supports muscle repair and growth.
• Rich in vitamin D: 200 IU per serving helps regulate calcium absorption and supports healthy bones.
• Contains healthy fats: At 7.5g per serving, whitefish offers omega-3 fatty acids that reduce inflammation and support heart health.

Dietary Considerations

Allergens: Contains fish

Suitable for: Paleo, keto, low-carb, gluten-free

Not suitable for: Vegetarian, vegan

Selection and Storage

Store whitefish in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness. For longer storage, consider freezing it in an airtight container or vacuum-sealed bag.

Common Questions About Whitefish Nutrition

Is whitefish high in protein?

Yes, whitefish is an excellent source of protein, providing around 24.2 grams per 100 grams. This makes it a great option for muscle building, recovery, and maintaining a high-protein diet.

Can I eat whitefish on a keto diet?

Absolutely. Whitefish is ideal for a keto diet as it contains 0 grams of carbs and provides healthy fats (7.5 grams per 100 grams) alongside a high protein content. It aligns perfectly with keto macronutrient goals.

What are the health benefits of eating whitefish?

Whitefish is a rich source of lean protein, omega-3 fatty acids, and essential nutrients such as vitamin B12 and selenium. Regular consumption may promote heart health, support brain function, and provide antioxidant protection. It is also low in calories, making it a great choice for weight management.

How much whitefish should I eat per serving?

A recommended serving size for whitefish is approximately 3–6 ounces (85–170 grams), depending on your nutritional and caloric needs. This portion provides an adequate amount of protein and healthy fats without exceeding calorie limits for most diets.

How does whitefish compare to salmon in terms of nutrition?

Whitefish and salmon differ significantly in fat content; whitefish has 7.5 grams of fat per 100 grams, whereas salmon typically contains around 13–14 grams, making salmon richer in omega-3 fatty acids. Whitefish, however, provides similar protein levels and fewer calories per serving, which may appeal more to those seeking a leaner fish option.

Data Sources & Scientific References