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Air fryer whiting fillet Calories
Lean, high-protein whiting fillet cooked in air fryer
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air fryer whiting fillet (120 g) has 116 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 24.7 g of protein, 1.4 g of fat and 0 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Air fryer whiting fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
116
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.7g
· 49% DV
Fat
1.4g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 89% · Fat 11%
Air fryer whiting fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.7 g | 49% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Air fryer whiting fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 116 kcal |
| 1 piece (extra small) | 60 g | 58 kcal |
| 1 piece (small) | 80 g | 78 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (medium) | 150 g | 146 kcal |
| 1 piece (large) | 180 g | 175 kcal |
| 1 serving (large) | 200 g | 194 kcal |
| 2 piece (double) | 240 g | 233 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Air fryer whiting fillet
How long should you cook an air fryer whiting fillet?
Cook a typical air fryer whiting fillet at about 190°C (375°F) for roughly 8–10 minutes. Thickness and appliance strength affect the timing; it is done when opaque throughout and easy to flake with a fork.
Can you cook an air fryer whiting fillet from frozen?
Yes, an air fryer whiting fillet can go in frozen, though it takes longer than a thawed one. Brush off loose ice, arrange the pieces in one layer, and check that the centre is opaque before serving.
How do you stop an air fryer whiting fillet from drying out?
Avoid overcooking an air fryer whiting fillet, since this lean fish dries quickly. Use fillets of similar thickness, check for flaking near the end of cooking, and remove them as soon as the centre turns opaque.
Does an air fryer whiting fillet need to be turned halfway through?
Turning an air fryer whiting fillet is helpful but not essential if hot air reaches both sides. If you do flip it, use a thin spatula and turn gently so the delicate flesh does not break apart.
How do you get a crispy coating on an air fryer whiting fillet?
For a crisp air fryer whiting fillet, pat the surface dry before coating it lightly with breadcrumbs or seasoned flour. Leave space between pieces so air can circulate, and avoid a thick, wet coating.
What seasoning works best on an air fryer whiting fillet?
Lemon, black pepper, garlic, paprika, and dried herbs all work well on an air fryer whiting fillet. Season lightly before cooking, then add fresh lemon at the table for a brighter finish.
Should you spray an air fryer whiting fillet with oil?
A little oil helps an air fryer whiting fillet brown, but it does not need to be submerged or heavily coated. Brush or mist the fish lightly, and avoid spraying cooking oil directly onto a hot heating element.
Can you use an air fryer whiting fillet for fish tacos?
Yes, an air fryer whiting fillet works well in fish tacos because its mild flavour pairs easily with slaw, lime, and salsa. Cook the fillet until flaky, break it into pieces, and add it just before serving.
How should you store leftover air fryer whiting fillet?
Refrigerate leftover air fryer whiting fillet in a covered container within two hours of cooking and eat it within three days. Reheat only the portion you plan to serve, until it is hot all the way through.
Is an air fryer whiting fillet a good alternative to cod?
Yes, an air fryer whiting fillet can stand in for cod in many simple recipes. Whiting is generally more delicate and can cook faster, so check it early and handle it gently when transferring or serving.
Air fryer whiting fillet Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
48µg · 32% DV
Potassium ⭐
396mg · 12% DV
Sodium
84mg · 4% DV
Air fryer whiting fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air fryer whiting fillet
To burn the 116 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air fryer whiting fillet?
Air fryer whiting fillet is made by cooking boneless whiting in an air fryer, usually with a little oil and simple seasoning. Whiting is a mild white fish found in the North Atlantic and commonly eaten in parts of Europe, including the UK. The fillets can be seasoned with salt, pepper and lemon, or lightly coated before cooking.
Its flesh is delicate and flakes easily; air frying gives the outside a little colour while keeping the centre tender. Serve it with potatoes and peas for a familiar British-style meal, or pair it with salad, roasted vegetables or a grain for an easy weeknight plate. Whiting is naturally lean and provides plenty of protein. For a lighter result, skip a heavy coating and use just a small amount of oil.
How Nutritious Is Air fryer whiting fillet?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air fryer whiting fillet Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air fryer whiting fillet Contain Allergens?
Contains these allergens:
Which Diets Is Air fryer whiting fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Air fryer whiting fillet Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.