Whitefish
Fish, whitefish, broad, head, eyes, cheeks and soft bones (Alaska Native)
Nutrition Facts
- Total Fat 3,6 g5%
- Saturated Fat —
- Trans Fat —
- Cholesterol —
- Sodium —
- Total Carbohydrate 0 g0%
- Dietary Fiber —
- Total Sugars —
- Protein 18,6 g37%
- Vitamin D —
- Calcium —
- Iron 3,9 mg22%
- Potassium —
100g of Fish, whitefish contains 107 kcal calories, 18,6g protein, and 3,9mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein70%(74 kcal)
- Carbs0%(0 kcal)
- Fat30%(32 kcal)
Nutrient density
Meets ≥10% Daily Value for 3 of 6 nutrients
Moderate nutrient densityUse Whitefish in your next meal plan
Melio can build a complete week of meals around Whitefish (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planFull nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 107 kcal | 5% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 18,6 g | 37% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 0 g | 0% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 3,6 g | 5% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 242 mg | 19% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 3,9 mg | 22% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 76,3 g | — |
Compare 5 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Fish, whitefish, broad, liver (Alaska Native) | 167626 | 104 | 11 | 5,1 | 4,4 |
| Fish, whitefish, eggs (Alaska Native) | 167643 | 104 | 14,7 | 4,9 | 2,9 |
| Fish, whitefish, mixed species, raw (Alaska Native) | 168033 | 131 | 18,9 | 0 | 6,1 |
| Fish, whitefish, broad, head, eyes, cheeks and soft bones (Alaska Native)current | 168034 | 107 | 18,6 | 0 | 3,6 |
| Fish, whitefish, dried (Alaska Native) | 168052 | 371 | 62,4 | 0 | 13,4 |
Frequently asked questions about Whitefish
How many calories in Whitefish?
Whitefish contains 107 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Whitefish?
Whitefish contains 0 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Whitefish?
Per 100 grams, Whitefish contains 18.6 g protein, 0 g carbohydrates, and 3.6 g total fat.
Is Whitefish good for keto or low-carb?
Yes — Whitefish has 0 g net carbs per 100 g, fitting a low-carb plan.
Where does Whitefish nutrition data come from?
Nutrition data for Whitefish is sourced from USDA FoodData Central (FDC ID 168034). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168034/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Whitefish
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Whitefish.
3 meal ideas using Whitefish
Starter templates matched to Whitefish's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with whitefish
Use whitefish alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Low-carb lunch built around whitefish
A big leafy salad with whitefish, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Simple dinner with whitefish
Pair whitefish with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168034), accessed 2019-04-01.
Published: 2019-04-01
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Use Whitefish in your next meal plan
Melio can build a complete week of meals around Whitefish (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan