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Baked whiting fish Calories
Oven-baked, lean, high-protein 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 whiting fish (120 g) has 126 calories. That works out to 105 calories per 100 g. It contains 0 g of carbs, 24.7 g of protein, 2.5 g of fat and 0 g of fiber. Its 1.9 µg of B12 covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked whiting fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
126
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.7g
· 49% DV
Fat
2.5g
· 3% 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 81% · Fat 19%
Baked whiting fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.6 g | 3% |
| 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 Baked whiting fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 126 kcal |
| 1 g | 1 g | 1 kcal |
| 1 piece (small) | 80 g | 84 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 |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Baked whiting fish
How do you make baked whiting fish?
Baked whiting fish is made by seasoning cleaned, dried fish, placing it in a lightly oiled baking dish, and cooking until the flesh flakes easily. Lemon, herbs, and sliced onion add flavor without masking the fish’s mild taste.
How can you tell when baked whiting fish is done?
Baked whiting fish is done when its flesh turns opaque and separates easily with a fork. Check the thickest part; if it still looks translucent, continue cooking and check again rather than relying on the surface color.
What should you serve with baked whiting fish?
Serve baked whiting fish with a crisp salad, roasted vegetables, or potatoes. A squeeze of lemon and fresh herbs work especially well with its mild flavor; rice or crusty bread can make the meal more filling.
Can you bake whiting fish from frozen?
Yes, you can bake whiting fish from frozen, but it may release more moisture and cook less evenly than thawed fish. Arrange the pieces in a single layer and check the thickest part for opaque, flaky flesh before serving.
Is baked whiting fish the same as baked cod?
No, baked whiting fish and baked cod are different fish. Whiting is generally more delicate and has a softer texture, while cod tends to have larger, firmer flakes; you can use similar seasonings, but cooking results may differ.
How do you keep baked whiting fish from drying out?
Keep baked whiting fish from drying out by using a little oil, avoiding excessive cooking, and checking for doneness early. Covering the dish while it cooks can also help retain moisture, especially for thinner fillets.
What seasoning is best for baked whiting fish?
Lemon, black pepper, garlic, and parsley are reliable seasonings for baked whiting fish. Paprika or thyme can add more flavor, but use them lightly so they do not overwhelm the fish’s delicate taste.
Can you eat the skin on baked whiting fish?
Yes, baked whiting fish skin is edible if it has been cleaned properly and cooked through. It may not become as crisp as the skin on some larger fish, so many people prefer to remove it after baking.
How should you store leftover baked whiting fish?
Store leftover baked whiting fish in a covered container in the refrigerator once it has cooled. Refrigerate it promptly, and reheat only the portion you plan to eat so the fish is not warmed repeatedly.
Can you freeze cooked baked whiting fish?
Yes, cooked baked whiting fish can be frozen in an airtight container after cooling. Thaw it in the refrigerator before reheating; its texture may be softer and less flaky than when freshly baked.
Baked whiting fish Vitamins & Minerals
Vitamins
B12
1.92µg · 80% DV
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
B6
0.16mg · 9% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
38µg · 25% DV
Potassium ⭐
408mg · 12% DV
Sodium
84mg · 4% DV
Baked whiting fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked whiting fish
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 fish?
Baked whiting fish is a simple oven-cooked fish dish, often made with whiting fillets and seasoned with lemon, herbs or spices. In Turkey, it is a familiar home-style way to cook mezgit; recipes may include onion, tomato and peppers in the baking dish. The flesh is mild, delicate and flaky, taking well to bright citrus and gentle seasoning.
Serve it hot with salad, rice or bread for an easy lunch or dinner. Whiting is a lean, protein-rich white fish, with 20.6 g of protein per 100 g. For a lighter meal, use just a little oil and add plenty of vegetables; avoid overcooking so the fish stays moist.
How Nutritious Is Baked whiting fish?
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 fish 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 fish Contain Allergens?
Contains these allergens:
Which Diets Is Baked whiting fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked whiting fish Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.6g
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.