Whiting, Cooked, Dry heat

Pregnancy nutrients in 100 g

100 g gives about 100% of daily vitamin B-12, 77% of daily DHA and 34% of daily protein needed in pregnancy.

  1. Vitamin B-12 2.6 mcg
  2. DHA 0.23 g
  3. Protein 23.48 g
  4. Choline 83.3 mg
  5. Potassium 434 mg
  6. Vitamin D 73 IU
  7. Vitamin B-6 0.18 mg
  8. Calcium 62 mg
  9. Zinc 0.53 mg
  10. Riboflavin 0.06 mg
  11. Folate (DFE) 15 mcg
  12. Iron 0.42 mg
  13. Vitamin C 0 mg
Show full nutrient table
Nutrients per 100 grams
NutrientIn 100 gDaily reference
Calcium62 mg1000 mg
Choline83.3 mg450 mg
DHA0.23 g0.3 g
Folate (DFE)15 mcg600 mcg
Iron0.42 mg27 mg
Potassium434 mg2900 mg
Protein23.48 g70 g
Riboflavin0.06 mg1.4 mg
Vitamin B-122.6 mcg2.6 mcg
Vitamin B-60.18 mg1.9 mg
Vitamin C0 mg85 mg
Vitamin D73 IU600 IU
Zinc0.53 mg11 mg

Pregnancy guidance

Recommended

Cooked whiting is recommended during pregnancy as an FDA Best Choice fish. It provides lean protein, vitamin B12, and omega-3 fatty acids with exceptionally low mercury levels. The FDA and EPA advise pregnant women to enjoy two to three four-ounce servings of Best Choice fish each week, cooked to 145°F. Bake whiting fillets with garlic and herbs for a gentle, nutritious dinner.

Sources: FDA · USDA

How to read this

During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Whiting, Cooked, Dry heat provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.

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