Seafood
dried whitefish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
371
PROTEIN
62.4g
CARBS
0g
FAT
13.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories371kcal—
Protein62.4g125%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat13.4g17%
Saturated fat2.9g14%
Cholesterol266mg89%
Water20.6g—
MINERALS
Sodium200mg9%
Potassium1080mg23%
Calcium810mg62%
Iron4.1mg23%
Magnesium85mg20%
Phosphorus1040mg83%
Zinc5.0mg45%
Copper0.18mg20%
Manganese0.23mg10%
Selenium113µg205%
VITAMINS
Vitamin A39µg4%
Vitamin C0mg0%
Vitamin E0.66mg4%
Vitamin K1.3µg1%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.44mg34%
Niacin (B3)11.2mg70%
Pantothenic acid (B5)2.6mg51%
Vitamin B60.37mg22%
Folate (B9)11µg3%
Vitamin B1218.4µg767%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup65g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓Highly concentrated source of lean protein, essential for muscle repair and growth.
- ✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- ✓Excellent source of essential minerals like iodine, selenium, and phosphorus, crucial for thyroid function, antioxidant defense, and bone health.
- ✓Provides a good amount of B vitamins, particularly B12 and niacin, vital for energy metabolism and nervous system function.
COOKING TIPS
In the kitchen.
- 1Rehydrate by soaking in cold water for several hours or overnight before cooking; change the water multiple times to reduce saltiness.
- 2After rehydrating, poach, steam, or flake the fish to add to stews, chowders, fish cakes, or brandades.
- 3Can be pounded into a powder and used as a potent umami seasoning for broths, sauces, and rice dishes.
- 4Small, thin pieces can be pan-fried until crispy and used as a garnish.
STORAGE
Keep it fresh.
- Store in a cool, dry, and dark place, such as a pantry, in an airtight container or vacuum-sealed bag to prevent moisture absorption.
- For long-term storage (beyond 6 months), place in the refrigerator or freezer to maintain quality and prevent spoilage.
FAQ
Frequently asked questions.
Is dried whitefish healthy?
Yes, dried whitefish is highly nutritious. It's an excellent source of concentrated lean protein, omega-3 fatty acids, and essential minerals like iodine, selenium, and phosphorus. These nutrients support muscle health, heart function, thyroid health, and overall well-being.
How much protein is in dried whitefish?
Dried whitefish is exceptionally high in protein. A 100g serving contains approximately 62.44g of protein, making it one of the most concentrated protein sources available. This makes it excellent for muscle repair and growth.
Is dried whitefish good for weight loss?
Yes, dried whitefish can be beneficial for weight loss due to its high protein content and zero carbohydrates. Protein promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. However, it is calorie-dense (371 calories per 100g), so portion control is important.
Is dried whitefish gluten-free?
Yes, dried whitefish is naturally gluten-free. It consists solely of fish that has been dried, without any added grains or gluten-containing ingredients. Always check the product label for any potential cross-contamination or added seasonings if you have severe gluten sensitivity.
Can diabetics eat dried whitefish?
Yes, dried whitefish is an excellent food choice for diabetics. It contains 0g of carbohydrates, meaning it won't impact blood sugar levels. Its high protein content can also help manage satiety and support overall metabolic health.
Is dried whitefish keto-friendly?
Absolutely, dried whitefish is highly keto-friendly. With 0g of carbohydrates and a significant amount of protein and healthy fats (13.44g per 100g), it fits perfectly into a ketogenic diet. It provides essential nutrients without adding carbs.
How do you prepare or cook dried whitefish?
Dried whitefish often needs to be rehydrated before use, typically by soaking it in water for several hours or overnight, changing the water multiple times. Once rehydrated, it can be flaked and added to salads, stews, soups, or fried with vegetables. It's also commonly eaten as a snack in some cultures.
What does dried whitefish taste like?
Dried whitefish has a distinct, intense savory and umami flavor, often described as salty and fishy, but in a pleasant, concentrated way. Its texture can range from chewy to firm, depending on the drying method and rehydration. The flavor is much more pronounced than fresh fish.
How do you store dried whitefish?
Dried whitefish should be stored in a cool, dry place, away from direct sunlight and moisture. An airtight container or vacuum-sealed bag is ideal to prevent spoilage and maintain its quality. Properly stored, it can last for several months to over a year.
Does dried whitefish contain mercury?
Like most fish, dried whitefish can contain trace amounts of mercury. However, whitefish species (such as cod, haddock, pollock) are generally lower in mercury compared to larger, longer-lived predatory fish like shark or swordfish. Consuming it in moderation as part of a varied diet is generally considered safe.
