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Baked whiting fillet Calories
Lean protein source, low calorie, oven baked
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked whiting fillet (120 g) has 126 calories. That works out to 105 calories per 100 g. It contains 0.6 g of carbs, 27 g of protein, 1.8 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked whiting fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
126
KCAL / 120G
Carbs
0.6g
· 0% DV
Protein
27g
· 54% DV
Fat
1.8g
· 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 2% · Protein 85% · Fat 13%
Baked whiting fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
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 whiting fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 126 kcal |
| 1 piece (extra small) | 60 g | 63 kcal |
| 1 piece (small) | 90 g | 95 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (medium) | 150 g | 158 kcal |
| 1 piece (large) | 180 g | 189 kcal |
| 1 serving (large) | 200 g | 210 kcal |
| 2 piece (double) | 240 g | 252 kcal |
| 1 piece (jumbo) | 250 g | 263 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Baked whiting fillet
How long should you bake a whiting fillet?
Bake a whiting fillet for about 15–20 minutes at 200°C (400°F), depending on its thickness. It is ready when the flesh turns opaque and flakes easily with a fork. Check thin pieces early, since overcooking can make the fish dry.
What temperature is best for baking a whiting fillet?
A hot oven at around 200°C (400°F) works well for a whiting fillet, cooking it quickly without needing much oil. Arrange the pieces in a single layer and start checking them after about 15 minutes, adjusting for thickness.
How do you keep a baked whiting fillet from drying out?
To keep a baked whiting fillet moist, brush it lightly with oil and cover the dish with foil or baking paper for most of the cooking time. Uncover it near the end if you want a little browning, and remove it as soon as it flakes easily.
Is whiting the same fish as cod?
No, whiting and cod are different fish, although both have mild-tasting white flesh and can be used in similar recipes. Whiting fillets are often thinner and more delicate, so they may cook faster and need gentler handling than a thick cod portion.
Can you bake a whiting fillet from frozen?
Yes, you can bake a whiting fillet from frozen, but it will take longer and may cook less evenly than a thawed fillet. For a more reliable texture, thaw it in the refrigerator first, pat it dry, then season and bake.
How can you tell when a baked whiting fillet is done?
A baked whiting fillet is done when the flesh is opaque throughout and separates easily into flakes when gently pressed with a fork. Check the thickest part, and avoid relying on color alone if the fillet has been seasoned or topped with sauce.
What seasoning goes well with a baked whiting fillet?
Lemon, black pepper, parsley, garlic, and paprika all complement a baked whiting fillet without overpowering its mild flavor. A simple coating of olive oil, lemon zest, and herbs is enough; stronger spice blends can mask the fish’s delicate taste.
What should you serve with a baked whiting fillet?
Serve a baked whiting fillet with roasted vegetables, a green salad, potatoes, or rice. Lemon wedges and a light herb sauce add freshness, while a grain or potato side makes the meal more substantial without competing with the fish.
Does a baked whiting fillet have bones?
A whiting fillet is usually deboned, but small pin bones can sometimes remain. Run your fingers carefully along the flesh before cooking, and check again before serving, especially if the baked whiting fillet is being served to a child.
How should you store leftover baked whiting fillet?
Refrigerate leftover baked whiting fillet in a covered container within two hours of cooking and eat it within a few days. Reheat it gently, covered, so it does not dry out; discard it if it has been left out for an extended time.
Baked whiting fillet Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
2.52mg · 16% DV
B6
0.22mg · 13% DV
B5
0.54mg · 11% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
408mg · 12% DV
Sodium
78mg · 3% DV
Baked whiting fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked whiting fillet
To burn the 126 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 Baked whiting fillet?
Baked whiting fillet is a simple preparation of boneless whiting, seasoned and cooked in the oven. It is familiar in Turkish home cooking, where the fish’s mild flavour and tender, flaky flesh work well with straightforward seasoning rather than a heavy sauce.
Serve it hot with lemon and a crisp salad, or alongside potatoes or rice for a more substantial meal. The fillet is naturally lean and provides plenty of protein, making it a useful choice when you want a lighter fish supper. A little oil, herbs and lemon keep the preparation fresh without masking the delicate taste.
How Nutritious Is Baked 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 Baked 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 Baked whiting fillet Contain Allergens?
Contains these allergens:
Which Diets Is Baked 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
Baked whiting fillet Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.