Nutrition Facts
Serving size 100g
Amount per serving
Calories 102
% Daily Value *
Total Fat 1g %1
Saturated Fat 0g %1
Trans Fat ~g
Cholesterol 33mg %0
Sodium 1019mg %67
Total Carbohydrate 0g %0
Dietary Fiber 0g %0
Total Sugars 0g
Protein 23g
Vitamin D 512.0IU %85
Calcium 18.0mg %1
Iron 0.5mg %2
Potassium 423mg %11
Phosphorus 132.0mg %13
* 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.
Vitamins in white fish
Vitamin C 0.0mg %0
Vitamin K 0.1µg %0
Vitamin E 0.2mg %1
Vitamin B5 (Pantothenic acid) 0.1mg %2
Vitamin B1 (Thiamin) 0.0mg %3
Vitamin A 190.0IU %6
Vitamin B2 (Riboflavin) 0.1mg %8
Vitamin B3 (Niacin) 2.4mg %15
Choline, total 95.0mg %17
Vitamin B6 0.4mg %30
Vitamin D 512.0IU %85
Vitamin B12 3.3µg %136
Minerals in white fish
Calcium 18.0mg %1
Manganese 0.0mg %1
Iron 0.5mg %3
Zinc 0.5mg %4
Magnesium 23.0mg %5
Potassium 423.0mg %11
Phosphorus 132.0mg %13
Selenium 13.5µg %25
Copper 0.3mg %35
Sodium 1019.0mg %68
Amino Acids in white fish
Valine 1.2g %62
Leucine 1.9g %65
Isoleucine 1.1g %72
Cystine 0.3g %82
Tyrosine 0.8g %84
Tryptophan 0.3g %87
Methionine 0.7g %89
Threonine 1.0g %91
Histidine 0.7g %92
Lysine 2.1g %96
Phenylalanine 0.9g %97
Fatty Acids in white fish
DPA 0.01g %3
Omega-3 0.21g %13
EPA 0.05g %16
DHA 0.16g %78
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of white fish is 0.0/100 which makes it a low quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
White Fish has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Valine | 39 | 52 |
| Leucine | 59 | 83 |
| Isoleucine | 30 | 47 |
| Tryptophan | 6 | 11 |
| Threonine | 23 | 45 |
| Histidine | 15 | 30 |
| Lysine | 45 | 93 |
| Met+Cys | 22 | 41 |
| Phe+Tyr | 30 | 74 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in white fish is 9.1 which makes it a high P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of white fish is 1.1 which makes it a low energy density food.
How nutritious is this food?
Micronutrients in white fish as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that white fish is lacking.
meat
vegetables
grains
Nutrient Density Score for white fish is 38/100 good).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for white fish
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | 0.40 | <4 |
| Zinc:Copper | 1.56 | <12 |
| Potassium:Sodium | 0.42 | >2 |
| Caclcium:Magnesium | 0.78 | <2 |
| Iron:Copper | 1.59 | <15 |
| Calcium:Phosphorus | 0.14 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 72%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
66% of insulinogenic calories