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Whiting
Nutrients
Whiting fish supplies important nutrients, including protein and a small amount of fat. A 3-ounce serving contains about 15 grams of protein, with about 1 gram of fat, some of which is healthy, omega-3 fatty acids that help protect your heart from disease. It also contains several minerals, including about 40 mg of calcium, 18 mg of magnesium, 190 mg of phosphorus and 200 mg of potassium per 3-ounce serving. It's also a good source of several vitamins, including several of the B vitamins and vitamin D. It's especially rich in vitamin A, with 85 international units per serving.