Every 100 kcal of whitefish brings 14.2 g of protein. On that measure it ranks 77th of the 121 seafood in this database and 160th of all 796 foods on the site. Measured by weight instead, its 24.5 g per 100 g ranks 41st in its group.
About 57% of the calories in whitefish come from protein, which makes it very protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Weight for weight, whitefish has 3.3 g of protein for each gram of fat (24.5 g against 7.51 g per 100 g).
Set against smoked haddock, another seafood entry in the database, a serving carries about 0.6 g less protein (smoked haddock has 21.4 g per 3 oz).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 85 g, and it covers about 42% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of whitefish
Protein and calories in Whitefish for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
24.5 g
172 kcal
3 oz cooked (serving used here)
85 g
20.8 g
146 kcal
1 fillet
154 g
37.7 g
265 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in whitefish
The nine essential amino acids in Whitefish, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.99 g
1.69 g
81
lysine
2.25 g
1.91 g
92
valine
1.26 g
1.07 g
51
isoleucine
1.13 g
0.96 g
46
threonine
1.07 g
0.91 g
44
phenylalanine
0.955 g
0.81 g
39
methionine
0.724 g
0.62 g
30
histidine
0.721 g
0.61 g
29
tryptophan
0.274 g
0.23 g
11
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
24.5 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 20.8 g.
How much protein do you get per 100 calories of whitefish?
14.2 g. That figure divides its 24.5 g of protein per 100 g by its 172 kcal per 100 g, so it does not depend on serving size.
Is the protein in whitefish complete?
Yes. The protein in whitefish supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of whitefish?
About 42%. One 3 oz cooked serving has 20.8 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #174246 (Fish, whitefish, mixed species, cooked, dry heat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.