Fish, whitefish, mixed species, cooked, dry heat

Animal foods · Fish & seafood · Fish & shellfish

g
Macronutrients 43 / 100 How is this scored?

Composition

Energy

Protein 24.5 g · 98 kcal/100g
Fat 7.5 g · 68 kcal/100g
Carbs 0.0 g · 0 kcal/100g
Water 65 g
Total energy 172 kcal

Energy is predominantly from protein (59%); EFSA recommends 10–35% for a balanced diet

Fat quality 70 / 100 How is this scored?
Total fat
7.5g
Saturated
1.2g
Monounsat.
2.6g
Polyunsat.
2.8g
Omega-6
0.35g

Saturated fat is 6.1% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 61 / 100 How is this scored?

Vitamins

Vitamin A 39 µg
Vitamin C 0.0 mg
Thiamin (B1) 0.17 mg
Riboflavin (B2) 0.15 mg
Niacin (B3) 3.8 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.35 mg
Folate (B9) 17 µg
Vitamin B12 0.96 µg

Minerals

Calcium 33 mg
Iron 0.5 mg
Magnesium 42 mg
Phosphorus 346 mg
Potassium 406 mg
Sodium 65 mg
Zinc 1.3 mg
Copper 0.09 mg
Manganese 0.09 mg
Selenium 16.2 µg

Notable source of Phosphorus (49% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.