Fish

Whitefish, raw

Fresh water fish 98 kcal / 100 g FSVO V7.1

100 g of Whitefish, raw provides 98 kcal (412 kJ). Its composition stands out for its content of vitamin D (22.1 µg), vitamin B12 (1 µg) and protein (19.2 g) per 100 g. This food belongs to the “Fresh water fish” category (“Fish” family) of the Swiss database.

No. 1 · sources of vitamin D

The essentials for 100 g

Protein19.2 g 38%

Fat2.3 g 3%

Carbohydrates0 g 0%

Dietary fibre0 g 0%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	98 kcal (412 kJ)C	5%
Protein	19.2 gA	38%
Fat	2.3 gE	3%
of which saturated fat	0.5 gE	3%
of which polyunsaturated	0.4 gE	n/a
of which omega-3	0.2 gC	n/a
Carbohydrates	0 gA	0%
of which sugars	0 gA	0%
Dietary fibre	0 gA	0%
Water	76.6 gA	n/a
Alcohol	0 gE	n/a
Minerals
Calcium	11 mgA	1%
Iron	0.4 mgA	3%
Magnesium	28 mgA	7%
Phosphorus	250 mgA	36%
Potassium	390 mgA	20%
Sodium	20 mgA	1%
Zinc	0.6 mgA	6%
Vitamins
Vitamin D	22.1 µgA	442%
Vitamin B12	1 µgA	40%
Vitamin C	0 mgA	0%
Folate	10 µgA	5%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein38%

Fat3%

Carbohydrates0%

Dietary fibre0%

Vitamin D442%

Vitamin B1240%

Phosphorus36%

Potassium20%

Magnesium7%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Fish (average), raw	+ 0.1 g	− 3 g	− 26 kcal
vs Trout, raw	+ 1.5 g	− 3.9 g	− 29 kcal
vs Trout, whole, boiled (without addition of fat and salt)	+ 2.6 g	− 3.1 g	− 17 kcal
vs Fish (average), filet, steamed (without addition of fat and salt)	+ 1.3 g	− 3.5 g	− 25 kcal
vs Trout, smoked	− 4.2 g	− 7 g	− 79 kcal

Similar foods

Within the “Fish” family, selected by nutritional proximity (method v1.0).

Shrimp, peeled, raw (fresh or frozen)74 kcal

Shrimp, peeled, cooked86 kcal

Fish (average), raw124 kcal

Trout, raw127 kcal

Trout, whole, boiled (without addition of fat and salt)115 kcal

Trout, smoked177 kcal

Frequently asked questions

How many calories in 100 g of Whitefish, raw?

100 g of Whitefish, raw provides 98 kcal, i.e. 412 kJ (FSVO data V7.1).

How much protein in 100 g of Whitefish, raw?

100 g provides 19.2 g of protein, i.e. 38% of the adult reference value (50 g).

Where does this food rank for vitamin D content?

With 22.1 µg per 100 g, this food ranks 1st in our vitamin D content ranking, out of 519 foods in the database with a recorded value.

What is the fat content of 100 g of Whitefish, raw?

100 g contains 2.3 g of fat, of which 0.5 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Whitefish, raw” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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