How Much Cooked Whiting for 30g of Protein?

You need about 128 g of cooked whiting (4.5 oz), about 2 fillets of cooked whiting, to get 30 g of protein.

That amount has 148 calories, 2.2 g of fat and 0 g of carbohydrates. Cooked whiting gets 86% of its calories from protein, at 23 g of protein per 100 g.

Cooked Whiting Calorie Calculator

TargetOf

128g

128 g of cooked whiting gives 30 g of protein.

Protein30 g86% of calories

Fat2.2 g14% of calories

Carbs0 g0% of calories

7% of a 2,000 calorie day

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How much cooked whiting for other protein targets

Target	Weight	About	Calories
20 g protein	85 g	1 fillet of cooked whiting	99
30 g protein	128 g	2 fillets of cooked whiting	148
40 g protein	170 g	2 1/2 fillets of cooked whiting	198

Cooked Whiting calories by serving size

Common amounts of cooked whiting with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat
50g	50 g	58	12 g	0.8 g
1 fillet	72 g	84	17 g	1.2 g
100g	100 g	116	23 g	1.7 g
4 oz	113 g	132	27 g	1.9 g
2 fillets	144 g	167	34 g	2.4 g
200g	200 g	232	47 g	3.4 g

Cooked Whiting vs similar foods

Calories per 100 g compared with other fish and seafood.

Fried Whiting233

Coated Baked or Broiled Whiting174

Baked or Broiled Whiting153

Grilled Whiting134

Cooked Whiting116

Steamed Whiting114

Raw Whiting90

Cooked Whiting: common questions

How much cooked whiting has 30g of protein?

About 128 g of cooked whiting (about 2 fillets of cooked whiting) has 30 g of protein.

How many calories are in 30g of protein from cooked whiting?

Getting 30 g of protein from cooked whiting comes with 148 calories.

How much protein is in 100 g of cooked whiting?

100 g of cooked whiting has 23 g of protein.

More about cooked whiting

Source: USDA FoodData Central, SR Legacy. FDC ID 175161. Original description: Fish, whiting, mixed species, cooked, dry heat. Portion weights are USDA household measures.