PescatarianFish & Seafood

White Bait

Nutrition Facts Per 100g

White Bait is a valued source of high-quality protein and essential fatty acids in Indian coastal and regional cuisines. Each 100g serving provides 17.5g of protein. It also provides 0.2g of omega-3 fatty acids per 100g. Notable nutrients include Calcium (approximately 80% of a typical adult's daily needs) and Protein (approximately 35% of a typical adult's daily needs). Full nutrition facts are below.

Nutrition Summary

103kcalCalories

17.5gProtein

1.5gCarbs

2.5gFat

0gFiber

Protein 68% Carbs 6% Fat 22%

Micronutrients

High in:CalciumPhosphorusVitamin B12SodiumRiboflavin (B2)

Calcium800 mg(80%)

Iron2.0 mg(15%)

Zinc1.0 mg(11%)

Potassium300 mg(10%)

Sodium100 mg(20%)

Magnesium25.0 mg(7%)

Phosphorus200 mg(29%)

Thiamin (B1)0.1 mg(9%)

Riboflavin (B2)0.2 mg(17%)

Niacin (B3)2.0 mg(13%)

Vitamin C1.0 mg(1%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)8.0 µg(2%)

Vitamin B60.2 mg(15%)

Vitamin B120.5 µg(21%)

Vitamin D1.0 µg(7%)

Vitamin E0.3 mg(2%)

Fat Breakdown4

MUFA0.8 g

PUFA0.5 g

Omega-30.2 g

15%

Omega-60.3 g

Limit These2

Saturated Fat0.8 g

Cholesterol50.0 mg

Common Serving Sizes

3 oz85g

88 kcal14.9g protein

100 g100g

103 kcal17.5g protein

Allergen Information

Fish

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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