thai whiting has a average-calorie, low-carb, low-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin B12 and Niacin.
The food contains 11.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 22.2 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It a good source of Vitamin B6 and Vitamin B12.
It gives a good yield of Iron at 6.01 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Thai cuisine.
Based on the composite nutritive standing thai whiting has been given a composite ranking of 64, and in moderation.
Calories from Protein | 60% | |
Calories from Fat | 9% | |
Calories from Carbs | 31% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 95 IU | 1.9% | ||
Vitamin C | 1.4 mg | 2.3% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.26 mg | 0.87% | ||
Thiamin | 0.15 mg | 10.1% | ||
Riboflavin | 0.24 mg | 14.1% | ||
Niacin | 4.1 mg | 20.3% | ||
Vitamin B6 | 0.48 mg | 24.2% | ||
Folate | 68 mcg | 17% | ||
Vitamin B12 | 2.2 mcg | 36.8% | ||
Pantothenic Acid | 0.8 mg | 8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 285 mg | 28.5% | ||
Iron | 6 mg | 33.4% | ||
Magnesium | 189.6 mg | 47.4% | ||
Phosphorus | 675 mg | 67.5% | ||
Potassium | 466.9 mg | 13.3% | ||
Sodium | 1 mg | 0% | ||
Zinc | 0.77 mg | 5.1% | ||
Copper | 0.32 mg | 16.2% | ||
Manganese | 0.19 mg | 9.3% | ||
Selenium | 35.6 mcg | 50.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 11.5 g | 3.8% | ||
Dietary Fiber | 0.1 g | 0.4% | ||
Sugars | 8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 22.2 g | 44.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 1.5 g | 2.3% | ||
Saturated Fat | 0.3 g | 1.5% | ||
Monounsaturated Fat | 0.4 g | |||
Polyunsaturated Fat | 0.5 g |
Serving size
Amount Per Serving
Calories 152 Calories from Fat 0
% Daily Value *
Total Fat 1.5 g 2.3%
Saturated Fat 0.3 g 1.5%
Trans Fat
Cholesterol 71.4 mg 23.8%
Sodium 1 mg 0%
Total Carbohydrates 11.5 g 3.8%
Dietary Fiber 0.1 g0.4%
Sugars 8 g
Protein 22.2 g 44.4%
Vitamin A 1.9% Vitamin C 2.3%
Calcium 28.5% Iron 33.4%
*Based on a 2000 Calorie diet
Per Serving | Calories 108
Protein 6.8 g | Carbs 9.3 g | Fat 4.8 g
Per Serving | Calories 205
Protein 19.6 g | Carbs 13.3 g | Fat 7.6 g
Per Serving | Calories 146
Protein 20 g | Carbs 9.2 g | Fat 2.8 g
Per Serving | Calories 181
Protein 11.9 g | Carbs 6.3 g | Fat 11.8 g
Per Serving | Calories 453
Protein 15.2 g | Carbs 20.1 g | Fat 36.6 g
Per Serving | Calories 278
Protein 22.1 g | Carbs 36.8 g | Fat 5.1 g
Per Serving | Calories 295
Protein 10.5 g | Carbs 29.1 g | Fat 13.6 g
Per Serving | Calories 360
Protein 39.3 g | Carbs 12.2 g | Fat 17.1 g