Nutriely

Powan, whitefish, pollan, lavaret Calories and nutrition facts · Fish

203 kcal per fillet (198 g)

Carbs: 0 g
Fibre: 0 g
Sugars: 0 g
Protein: 40 g
Fat: 4.6 g

Where the calories come from

Protein 80% Carbs 0% Fat 20%

Powan, whitefish, pollan, lavaret has 203 kcal per fillet (198 g), with 0 g carbs, 0 g fibre, 40 g protein and 4.6 g fat. 100 g has 102 kcal.

Share of your daily needs in one fillet

Diet tags

Egg free Gluten free Lactose free Milk free Low gluten No added salt Soy free Unsweetened

Last updated June 30, 2026 · Where the data comes from

Get to know powan, whitefish, pollan, lavaret in Nutriely

These numbers are one piece of the puzzle. Nutriely shows what it adds to your whole day, how much of it fits before a limit like saturated fat or sodium, and which foods fill the gaps it leaves.

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How it compares with other fish

Per 100 g, against the 63 fish in our catalog.

Calories 102 kcal · typical 133 kcal
Vitamin D 14.9 µg · typical 7.8 µg

More vitamin D than 83% of fish.
Vitamin B12 1 µg · typical 2 µg
Protein 20.2 g · typical 19 g

More protein than 71% of fish.
Sodium 28.9 mg · typical 70 mg

Less sodium than 92% of fish.
Vitamin E 2.7 mg · typical 1.5 mg

More vitamin E than 90% of fish.

The bar shows this food; the line marks the typical (median) value of the category.

Nutrients in powan, whitefish, pollan, lavaret

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

Amount

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros

Energy 102 kcal (429 kJ)

5% of daily
Carbohydrates, net 0g

0% of daily
Protein 20g

27% of daily
Fat 2.30g

3% of daily
Water 77g

4% of daily
Alcohol 0g

Vitamins

Vitamin A (RAE) 11µg

2% of daily
Vitamin A (Retinol) 11µg
Vitamin D 15µg

99% of daily
Vitamin E 2.67mg

24% of daily
Vitamin K 0.80µg

1% of daily
Vitamin B1 0.07mg

8% of daily
Vitamin B2 0.07mg

4% of daily
Vitamin B3 (Niacin) equivalents 8mg

61% of daily
Vitamin B6 0.45mg

28% of daily
Vitamin B9 (Folate) 10µg

3% of daily
Vitamin B12 1µg

25% of daily
Vitamin C 0mg

0% of daily

Minerals

Salt 74mg

1% of max
Calcium 60mg

6% of daily
Chromium 1µg

4% of daily
Copper 0.05mg

4% of daily
Fluoride 0.10mg
Iodine 11µg

7% of daily
Iron 0.50mg

3% of daily
Magnesium 30mg

10% of daily
Manganese 0.05mg

2% of daily
Molybdenum 0.01mg

8% of daily
Phosphorus 290mg

53% of daily
Potassium 380mg

11% of daily
Selenium 37µg

53% of daily
Sodium 29mg

1% of max
Zinc 1.18mg

13% of daily

Carbohydrates

Starch 0g
Sugars 0g

0% of max
Added Sugars 0g

0% of max
Sucrose 0g
Maltose 0g
Fructose 0g
Galactose no data
Glucose 0g
Fibre, total 0g

0% of daily
Polyols 0g

Fats

Amino acids

Histidine 0.56g

57% of daily
Isoleucine 0.88g

66% of daily
Leucine 1.55g

53% of daily
Lysine 1.75g

66% of daily
Methionine 0.57g

42% of daily
Cysteine no data
Phenylalanine 0.75g

32% of daily
Tyrosine 0.64g

54% of daily
Tryptophan 0.21g

61% of daily
Threonine 0.84g

60% of daily
Valine 0.98g

59% of daily
Alanine 1.15g
Arginine 1.14g
Asparagine no data
Aspartic acid 1.96g
Cystine 0.21g

29% of daily
Glutamic acid 2.85g
Glutamine no data
Glycine 0.92g
Proline 0.68g
Serine 0.78g
Hydroxyproline no data
Taurine no data

Amino acid data is mapped from the USDA database, for information only.

Similar fish

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Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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