Seafood
raw whitefish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
134
PROTEIN
19.1g
CARBS
0g
FAT
5.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories134kcal—
Protein19.1g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat5.9g8%
Saturated fat0.91g5%
Cholesterol60mg20%
Water72.8g—
MINERALS
Sodium51mg2%
Potassium317mg7%
Calcium26mg2%
Iron0.37mg2%
Magnesium33mg8%
Phosphorus270mg22%
Zinc0.99mg9%
Copper0.07mg8%
Manganese0.07mg3%
Selenium12.6µg23%
VITAMINS
Vitamin A36µg4%
Vitamin C0mg0%
Vitamin D12µg60%
Vitamin E0.20mg1%
Vitamin K0.10µg0%
Thiamin (B1)0.14mg12%
Riboflavin (B2)0.12mg9%
Niacin (B3)3.0mg19%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.30mg18%
Folate (B9)15µg4%
Vitamin B121.0µg42%
%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 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece140g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein, essential for muscle repair and growth.
- ✓Rich in B vitamins, particularly B12 and niacin, which support energy metabolism and nervous system health.
- ✓Provides important minerals like selenium, a powerful antioxidant, and phosphorus, crucial for bone health.
- ✓Low in fat and calories, making it a beneficial component of a weight management diet.
COOKING TIPS
In the kitchen.
- 1Pat the fish fillets dry with a paper towel before cooking to achieve a better sear and prevent steaming.
- 2Cook until the flesh is opaque and flakes easily with a fork. A general guideline is 8-10 minutes of cooking time per inch of thickness.
- 3The mild flavor of whitefish makes it versatile for baking, broiling, pan-searing, or steaming, and it pairs well with lemon, dill, parsley, and garlic.
STORAGE
Keep it fresh.
- Store fresh raw whitefish in the coldest part of your refrigerator (at or below 40°F / 4°C) and consume within 1-2 days.
- For longer storage, wrap fish tightly in plastic wrap and freezer paper or place in a freezer bag, and freeze at 0°F (-18°C) for up to 6 months.
FAQ
Frequently asked questions.
Is raw whitefish healthy?
Yes, raw whitefish is highly nutritious, providing approximately 19.09g of high-quality protein per 100g. It is low in calories and saturated fat, making it an excellent choice for heart health and muscle maintenance.
What are the main health benefits of whitefish?
Whitefish is rich in B vitamins like B12 and niacin for energy metabolism, and minerals such as selenium and phosphorus for bone health. Its lean protein profile supports muscle repair without the high calorie count of red meats.
Is whitefish good for weight loss?
Whitefish is ideal for weight loss because it is nutrient-dense but contains only 134 calories per 100g. The high protein content helps promote satiety, which can reduce overall calorie intake throughout the day.
Is whitefish keto-friendly?
Yes, whitefish is perfectly keto-friendly as it contains 0g of carbohydrates. It provides a clean source of protein and moderate healthy fats, making it a staple for low-carb and ketogenic lifestyles.
Can I eat whitefish raw?
While whitefish can be eaten raw in dishes like sushi, sashimi, or ceviche, it must be 'sushi-grade' to ensure it has been handled and frozen properly to kill parasites. Always source raw fish from reputable suppliers to ensure safety.
What does whitefish taste like?
Whitefish generally has a mild, delicate, and slightly sweet flavor. It lacks the 'fishy' intensity found in oilier species like salmon, and its texture is typically firm yet flaky when prepared.
What are the best ways to cook whitefish?
Whitefish is versatile and can be baked, grilled, pan-seared, or poached. Because it is lean, it cooks very quickly; it is best paired with light seasonings, lemon, or fresh herbs to avoid overpowering its subtle taste.
How should I store raw whitefish?
Store raw whitefish in the coldest part of your refrigerator, ideally on a bed of ice, and consume it within 1-2 days. For longer storage, wrap it tightly in moisture-proof paper or vacuum-seal it and freeze for up to six months.
How do I know if raw whitefish has gone bad?
Fresh whitefish should have a mild, neutral scent; a strong, sour, or 'fishy' odor is a sign of spoilage. The flesh should be firm and spring back when touched, rather than feeling slimy or leaving an indentation.
Is raw whitefish gluten-free?
In its natural, raw state, whitefish is 100% gluten-free. However, always check labels on pre-marinated or breaded whitefish products, as those often contain wheat-based ingredients or thickeners.
