How Much Cooked Whitefish for 30g of Protein?
You need about 123 g of cooked whitefish (4.3 oz), about 3/4 fillet of cooked whitefish, to get 30 g of protein.
That amount has 211 calories, 9.2 g of fat and 0 g of carbohydrates. Cooked whitefish gets 59% of its calories from protein, at 24 g of protein per 100 g.
Cooked Whitefish Calorie Calculator
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How much cooked whitefish for other protein targets
| Target | Weight | About | Calories |
|---|---|---|---|
| 20 g protein | 82 g | 1/2 fillet of cooked whitefish | 141 |
| 30 g protein | 123 g | 3/4 fillet of cooked whitefish | 211 |
| 40 g protein | 163 g | 1 fillet of cooked whitefish | 281 |
Cooked Whitefish calories by serving size
Common amounts of cooked whitefish with calories and macros. Tap a row for its full nutrition page.
Cooked Whitefish vs similar foods
Calories per 100 g compared with other fish and seafood.
Cooked Whitefish: common questions
How much cooked whitefish has 30g of protein?
About 123 g of cooked whitefish (about 3/4 fillet of cooked whitefish) has 30 g of protein.
How many calories are in 30g of protein from cooked whitefish?
Getting 30 g of protein from cooked whitefish comes with 211 calories.
How much protein is in 100 g of cooked whitefish?
100 g of cooked whitefish has 24 g of protein.
More about cooked whitefish
Amount for a target
Weights and conversions
Source: USDA FoodData Central, SR Legacy. FDC ID 174246. Original description: Fish, whitefish, mixed species, cooked, dry heat. Portion weights are USDA household measures.