Fish, whitefish, mixed species, cooked, dry heat
Whole food · Finfish and Shellfish Products
Whitefish, cooked via dry heat, is a lean, flaky, and mild-flavored protein powerhouse. Its delicate texture and neutral taste make it a versatile canvas for a wide range of seasonings and cooking methods, from simple grilling to complex baking.
Calorie split: 59% protein · 0% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love whitefish for its clean, mild flavor that doesn't overpower other ingredients, and its flaky, tender texture that makes it a staple in comfort foods and elegant dishes alike. Its versatility allows it to be prepared in countless ways, from simple pan-searing to being the star of a hearty fish stew.
⚠️ Watch-outs & how to enjoy it better
Some may find its mild flavor bland or unexciting without proper seasoning, and it can become dry if overcooked. To counteract dryness, use a marinade or a flavorful sauce, and avoid overcooking by checking for flakiness with a fork. If concerned about mercury, choose smaller, younger fish and vary your seafood choices.
Key benefits
- High-quality protein source with 24.47g per 100g
- Zero carbohydrates and sugars, ideal for low-carb diets
- Contains essential vitamins and minerals like B12 and selenium
- Low in fat, with only 7.51g per 100g
- Supports muscle maintenance and repair
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Whitefish is not a single species but a category that includes many types of fish like cod, haddock, and pollock, all known for their white flesh and mild taste.
Full nutrition (USDA data · scales with serving)
| Water | 65.1 g |
| Energy | 172 kcal |
| Energy | 720 kj |
| Protein | 24.5 g |
| Total lipid (fat) | 7.5 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 33.0 mg |
| Iron, Fe | 0.47 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 346 mg |
| Potassium, K | 406 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 16.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.15 mg |
| Niacin | 3.8 mg |
| Pantothenic acid | 0.86 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Vitamin B-12 | 0.96 ug |
| Vitamin A, RAE | 39.0 ug |
| Retinol | 39.0 ug |
| Vitamin A, IU | 131 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 0.77 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.67 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.13 g |
| MUFA 22:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 0.35 g |
| PUFA 18:3 | 0.23 g |
| PUFA 18:4 | 0.06 g |
| PUFA 20:4 | 0.29 g |
| PUFA 20:5 n-3 (EPA) | 0.41 g |
| PUFA 22:5 n-3 (DPA) | 0.21 g |
| PUFA 22:6 n-3 (DHA) | 1.2 g |
| Cholesterol | 77.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.2 g |
| Methionine | 0.72 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.95 g |
| Tyrosine | 0.83 g |
| Valine | 1.3 g |
| Arginine | 1.5 g |
| Histidine | 0.72 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 3.7 g |
| Glycine | 1.2 g |
| Proline | 0.86 g |
| Serine | 1.00 g |
FAQ
Is whitefish a good source of protein?
Yes, whitefish is an excellent source of high-quality protein, providing 24.47g per 100g, which is essential for muscle repair and growth.
Can I eat whitefish if I'm on a low-carb diet?
Absolutely, whitefish contains 0g of carbs and sugars, making it a perfect choice for low-carb and ketogenic diets.
How do I prevent whitefish from drying out when cooking?
To keep whitefish moist, avoid overcooking by checking for flakiness with a fork, and consider using a marinade or cooking it in a sauce to retain moisture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.72 kcal/g · 57% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.