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Baked Breaded Whiting Calories
Baked, protein-rich white fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Breaded Whiting (150 g) has 305 calories. That works out to 203 calories per 100 g. It contains 22.8 g of carbs, 26.7 g of protein, 12.5 g of fat and 1.2 g of fiber. Its 52.5 µg of Selenium covers 95% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Baked Breaded Whiting Nutrition Facts
Selected: 1 piece (medium) · 150 g
305
KCAL / 150G
Carbs
22.8g
· 8% DV
Protein
26.7g
· 53% DV
Fat
12.5g
· 16% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 34% · Fat 37%
Baked Breaded Whiting nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 305 kcal | |
| Total fat | 12.5 g | 16% |
| Saturated fat | 2.03 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 615 mg | 27% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 1.2 g | 4% |
| Protein | 26.7 g | 53% |
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 Baked Breaded Whiting?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 305 kcal |
| 1 ounce (small) | 28.4 g | 58 kcal |
| 1 piece (small) | 70 g | 142 kcal |
| 100 g | 100 g | 203 kcal |
| 1 piece (medium) | 110 g | 223 kcal |
| 1 cup (chopped) | 140 g | 284 kcal |
| 1 piece (large) | 150 g | 305 kcal |
| 1 serving (medium) | 150 g | 305 kcal |
| 1 piece (extra large) | 210 g | 426 kcal |
| 1 serving (large) | 250 g | 508 kcal |
Calculated from 203 calories per 100 g.
Frequently Asked Questions About Baked Breaded Whiting
What is baked breaded whiting?
Baked breaded whiting is whiting fillet coated in breadcrumbs or a similar crumb mixture and cooked in an oven. The mild white fish stays tender beneath the crisp coating, making it a familiar alternative to deep-fried fish.
Does baked breaded whiting taste like cod?
Baked breaded whiting has a mild, slightly sweet flavor, much like cod, but its fillets are often thinner and more delicate. The breadcrumb coating adds a toasted crunch, so lemon or a simple tartar sauce pairs well with it.
Can you cook baked breaded whiting from frozen?
Yes, many commercially prepared frozen baked breaded whiting products can go straight into the oven without thawing. Follow the package directions for the best result, since cooking time varies with the thickness of the fillets and the coating.
How do you keep baked breaded whiting crispy?
To keep baked breaded whiting crisp, pat fresh fillets dry before coating them and leave space between pieces on the baking tray. Crowding traps steam and softens the crumbs. A wire rack can also let hot air circulate around the fish.
How do you make baked breaded whiting at home?
To make baked breaded whiting, coat dry fillets in flour, beaten egg, then breadcrumbs, and arrange them on a lined or lightly oiled tray. Bake in a preheated oven until the coating is golden and the fish flakes easily.
Is whiting a bony fish?
Whiting fillets are usually sold with the main bones removed, but small pin bones can remain. Check baked breaded whiting carefully before serving it, especially to children, as the breadcrumb coating can make any stray bones harder to spot.
What should you serve with baked breaded whiting?
Serve baked breaded whiting with chips, roasted potatoes, coleslaw, or a green salad for a classic meal. Lemon wedges and tartar sauce are popular accompaniments; lighter sides work especially well because the breaded fish is already rich and crunchy.
How long does baked breaded whiting last in the fridge?
Keep leftover baked breaded whiting in a covered container in the refrigerator and eat it within three to four days. Refrigerate it promptly rather than leaving it out, and expect the breadcrumb coating to soften as it sits.
What is the best way to reheat baked breaded whiting?
Reheat baked breaded whiting in an oven or air fryer to restore some crispness; a microwave tends to make the coating soft. Arrange pieces in a single layer and heat until the fish is hot all the way through.
Can you use another fish instead of whiting in baked breaded whiting?
Yes, cod, pollock, or another mild, flaky white fish can replace whiting in a baked breaded fish recipe. Choose fillets of similar thickness so they cook evenly, and check for doneness by making sure the flesh flakes easily.
Baked Breaded Whiting Vitamins & Minerals
Vitamins
B12
1.95µg · 81% DV
B3
6.15mg · 38% DV
B6
0.35mg · 21% DV
B5
0.72mg · 14% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
327mg · 47% DV
Iodine
63µg · 42% DV
Sodium
615mg · 27% DV
Potassium ⭐
450mg · 13% DV
Baked Breaded Whiting Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Breaded Whiting
To burn the 305 calories in 1 piece (medium) (150 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 Baked Breaded Whiting?
Baked Breaded Whiting is made from mild, lean whiting fillets coated in breadcrumbs and baked until the outside is crisp and the fish stays tender. Whiting is a small white fish found in several coastal cuisines, and this preparation offers a convenient alternative to frying.
It works well as a simple weeknight main, served with lemon, potatoes or vegetables; in Britain and elsewhere, it can also stand in for fried fish alongside peas or a fresh salad. The coating adds some carbohydrate, while the fish makes the dish a protein-rich choice, with 17.8 g of protein per 100 g. For a lighter plate, pair it with vegetables and use a modest amount of sauce.
How Nutritious Is Baked Breaded Whiting?
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
Medium
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 Baked Breaded Whiting Processed?
NOVA 3
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 Baked Breaded Whiting Contain Allergens?
Contains these allergens:
Which Diets Is Baked Breaded Whiting Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Breaded Whiting Fat Profile
SATURATED
2.03g
MONOUNSATURATED
5.03g
POLYUNSATURATED
3.42g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.