Fish, whiting, grilled: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Grilled whiting offers a subtle smoky flavor and a slightly crispy exterior, while its delicate, sweet flesh remains moist and tender. --- RECIPE --- Servings: 2 Prep Time: 5 minutes Ingredients: - 2 whiting fillets (about 4-6 oz each) - 1 tbsp olive oil - 1/2 lemon, juiced - 1/2 tsp dried oregano or dill - Salt and black pepper to taste Instructions: 1. Preheat grill to medium heat. 2. Pat whiting fillets dry. Brush with olive oil and season with salt, pepper, and oregano/dill. 3. Carefully place fillets on the grill grates. Grill for 3-5 minutes per side, or until the fish is opaque and flakes easily. 4. Remove from grill, drizzle with fresh lemon juice, and serve immediately.
Per 100g reference serving, Fish, whiting, grilled provides 134 kcal of energy, 23.2g protein (72% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 3.93g total fat (28% of calories).
Vitamins Profile in Fish, whiting, grilled (Per 100g)
Track how Fish, whiting, grilled contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 1.8 µg | 9% DV |
| Vitamin B12 (Cobalamin) | 2.62 µg | 100% DV |
| Vitamin A (RAE) | 42 µg | 4.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.72 mg | 4.8% DV |
| Vitamin K (Phylloquinone) | 2 µg | 1.7% DV |
| Vitamin B1 (Thiamin) | 0.06 mg | 5% DV |
| Vitamin B2 (Riboflavin) | 0.056 mg | 4.3% DV |
| Vitamin B3 (Niacin) | 1.65 mg | 10.3% DV |
| Vitamin B6 (Pyridoxine) | 0.193 mg | 11.4% DV |
| Total Folate (Vitamin B9) | 15 µg | 3.8% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 15 µg | 3.8% DV |
| Choline | 82.6 mg | 15% DV |
| Preformed Retinol | 42 µg | 4.7% DV |
| Beta-Carotene | 4 µg | 0.1% DV |
Minerals & Electrolytes in Fish, whiting, grilled (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.43 mg | 2.4% DV |
| Calcium (Ca) | 61 mg | 4.7% DV |
| Magnesium (Mg) | 27 mg | 6.4% DV |
| Potassium (K) | 316 mg | 6.7% DV |
| Zinc (Zn) | 1.12 mg | 10.2% DV |
| Selenium (Se) | 40.7 µg | 74% DV |
| Phosphorus (P) | 282 mg | 22.6% DV |
| Copper (Cu) | 0.039 mg | 4.3% DV |
| Sodium (Na) | 299 mg | 13% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.166 g | 33.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.118 g | 23.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.115 g | 7.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.604 g | 4.3% DV |
| Monounsaturated Fat (MUFA) | 1.16 g | 3.9% DV |
| Polyunsaturated Fat (PUFA) | 1.19 g | 5.9% DV |
| Saturated Fat (SFA) | 0.906 g | 4.5% DV |
| Dietary Cholesterol | 87 mg | 29% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Fish, whiting, grilled contains 134 calories (kcal), 23.2g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 3.93g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish, whiting, grilled has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 13.7 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish, whiting, grilled: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish, whiting, grilled by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.