Fish, whitefish, mixed species, raw
Whole food · Finfish and Shellfish Products
Whitefish refers to a group of lean, mild-flavored freshwater or marine fish, often including species like cod, haddock, or pollock. Its flesh is typically white, flaky, and tender when cooked, with a clean, subtly sweet taste. Nutritionally, it's a powerhouse of high-quality protein with virtually no carbohydrates or sugar, making it an excellent choice for low-carb and high-protein diets.
Calorie split: 59% protein · 0% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love whitefish for its incredibly versatile, mild flavor that acts as a perfect canvas for a wide array of seasonings, sauces, and cooking methods—from pan-searing and baking to poaching and frying. Its delicate, flaky texture is both satisfying and easy to eat, making it a staple in family meals and gourmet dishes alike.
⚠️ Watch-outs & how to enjoy it better
The primary downside is that whitefish is a common allergen, containing proteins that can trigger reactions in sensitive individuals. Additionally, its very mild taste can become bland if overcooked or under-seasoned. To counteract dryness, avoid overcooking by using methods like poaching or baking in parchment; to boost flavor, pair it with bold ingredients like lemon, herbs, garlic, or a flavorful sauce.
Key benefits
- Excellent source of lean, complete protein for muscle maintenance.
- Very low in calories and contains no carbohydrates or sugar.
- Naturally rich in essential nutrients like selenium and vitamin B12.
- Supports heart health due to its low saturated fat content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'whitefish' is a culinary catch-all, not a scientific species; in the Great Lakes region, it specifically refers to the Lake Whitefish, a prized delicacy with a rich history in Indigenous and commercial fisheries.
Full nutrition (USDA data · scales with serving)
| Water | 72.8 g |
| Energy | 134 kcal |
| Energy | 561 kj |
| Protein | 19.1 g |
| Total lipid (fat) | 5.9 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 270 mg |
| Potassium, K | 317 mg |
| Sodium, Na | 51.0 mg |
| Zinc, Zn | 0.99 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 12.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.12 mg |
| Niacin | 3.0 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 65.0 mg |
| Vitamin B-12 | 1.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 36.0 ug |
| Retinol | 36.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 120 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 478 iu |
| Vitamin D (D2 + D3) | 12.0 ug |
| Vitamin D3 (cholecalciferol) | 12.0 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.91 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 0.60 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.52 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 0.27 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.05 g |
| PUFA 20:4 | 0.22 g |
| PUFA 20:5 n-3 (EPA) | 0.32 g |
| PUFA 22:5 n-3 (DPA) | 0.16 g |
| PUFA 22:6 n-3 (DHA) | 0.94 g |
| Cholesterol | 60.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.84 g |
| Isoleucine | 0.88 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.74 g |
| Tyrosine | 0.64 g |
| Valine | 0.98 g |
| Arginine | 1.1 g |
| Histidine | 0.56 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.92 g |
| Proline | 0.68 g |
| Serine | 0.78 g |
FAQ
Is whitefish the same as cod?
Not exactly. 'Whitefish' is a broad category that includes cod, haddock, pollock, and others, all sharing a mild flavor and white flesh. Cod is one specific, popular type of whitefish.
How can I tell when whitefish is cooked through?
It's done when the flesh is opaque and flakes easily with a fork. A good rule is to cook it for about 8-10 minutes per inch of thickness at 400°F (200°C). Overcooking makes it dry.
What's the best way to store fresh whitefish?
Place it on a plate or tray, cover it tightly with plastic wrap or place it in a sealed container, and store it on the coldest part of your refrigerator (usually the bottom shelf) for 1-2 days. For longer storage, freeze it.
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 1.34 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.