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Whitefish

Fish, whitefish, mixed species, raw (Alaska Native)

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories131
% Daily Value
  • Total Fat 6,1 g8%
  • Saturated Fat 1,37 g7%
  • Trans Fat —
  • Cholesterol 55 mg18%
  • Sodium 51 mg2%
  • Total Carbohydrate 0 g0%
  • Dietary Fiber —
  • Total Sugars —
  • Protein 18,9 g38%
  • Vitamin D —
  • Calcium —
  • Iron 0,29 mg2%
  • Potassium 317 mg7%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Fish, whitefish, raw (Alaska Native) contains 131 kcal calories, 18,9g protein, and 0,99mg zinc per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

131kcal
  • Protein58%(76 kcal)
  • Carbs0%(0 kcal)
  • Fat42%(55 kcal)

Nutrient density

38/ 100

Meets ≥10% Daily Value for 5 of 15 nutrients

Moderate nutrient density

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Melio can build a complete week of meals around Whitefish (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: American Indian / Alaska Native Foods

Low carbLow sodiumHigh potassiumGluten-free
Potassium : Sodium ratio6.2 : 1
favorable
  • Whitefish has a potassium-to-sodium ratio of 6.2:1, which is considered favorable for blood-pressure support.
  • Whitefish contains more protein per 100 g than a boiled egg — 19 g vs 13 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

131 kcal7%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

18,9 g38%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

0 g0%
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

6,1 g8%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

51 mg2%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

317 mg7%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

33 mg8%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

280 mg22%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,29 mg2%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,99 mg9%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,07 mg8%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

1,37 g7%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

2,56 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

1,82 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

55 mg18%
Vitamins▾
Vitamins
NutrientAmount% DV
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,13 mg11%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,13 mg10%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

72,8 g—

Compare 5 USDA variants

Variants of Fish, whitefish, broad, liver (Alaska Native) cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Fish, whitefish, broad, liver (Alaska Native)167626104115,14,4
Fish, whitefish, eggs (Alaska Native)16764310414,74,92,9
Fish, whitefish, mixed species, raw (Alaska Native)current16803313118,906,1
Fish, whitefish, broad, head, eyes, cheeks and soft bones (Alaska Native)16803410718,603,6
Fish, whitefish, dried (Alaska Native)16805237162,4013,4

Fatty acid profile

Breakdown of fats per 100 grams

5,8 g
  • Saturated24%(1,37 g)
  • Monounsaturated45%(2,56 g)
  • Polyunsaturated32%(1,82 g)

Frequently asked questions about Whitefish

How many calories in Whitefish?

Whitefish contains 131 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Whitefish?

Whitefish contains 55 mg cholesterol and 51 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Whitefish?

Per 100 grams, Whitefish contains 18.9 g protein, 0 g carbohydrates, and 6.1 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 168033). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168033/nutrients.

Diet compatibility

  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • 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

    Low-sodium dinner with whitefish

    Roast whitefish with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

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: 168033), accessed 2019-04-01.

Published: 2019-04-01

More foods in American Indian / Alaska Native Foods

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
Whitefish: 317 mg Potassium, 51 mg Sodium per 100g + recipes | План харчування