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Breaded Whiting Fillet Calories
Breaded, fried or baked whiting fillet; source of protein and omega-3, crispy coating
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded Whiting Fillet (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 15.6 g of carbs, 16.2 g of protein, 10.2 g of fat and 1.3 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Breaded Whiting Fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
15.6g
· 6% DV
Protein
16.2g
· 32% DV
Fat
10.2g
· 13% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 30% · Fat 42%
Breaded Whiting Fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 1.3 g | 5% |
| Protein | 16.2 g | 32% |
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 Breaded Whiting Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 piece (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Breaded Whiting Fillet
How do you cook breaded whiting fillet?
You can cook breaded whiting fillet in an oven, frying pan, or air fryer. Baking or air-frying uses less added oil, while pan-frying gives a richer crust. Cook until the coating is crisp and the fish is cooked through, following the package directions for a frozen product.
Can you cook breaded whiting fillet in an air fryer?
Yes, breaded whiting fillet cooks well in an air fryer. Arrange the pieces in a single layer and turn them once for even browning. Cooking times vary by product and appliance, so use the package instructions, especially for frozen fillets.
Can you cook breaded whiting fillet from frozen?
Yes, many breaded whiting fillets can go straight from the freezer into the oven or air fryer. Thawing may soften the coating, so cook from frozen unless the package says otherwise. Make sure the fish is cooked through before serving.
What does breaded whiting fillet taste like?
Breaded whiting fillet has mild, delicate white fish under a crisp, savory coating. Its flavor is less pronounced than oily fish, so lemon, herbs, tartar sauce, or a lightly seasoned side can complement it without overpowering the fish.
What should you serve with breaded whiting fillet?
Serve breaded whiting fillet with lemon, a green salad, and potatoes for a simple meal. Peas, steamed vegetables, or coleslaw also pair well with its crisp coating. A tangy tartar sauce is a familiar accompaniment, but it adds richness.
Is breaded whiting fillet the same as breaded cod?
No, breaded whiting fillet and breaded cod use different fish. Both are mild white fish, but their texture and flavor can differ; whiting is generally more delicate, while cod often has larger, firmer flakes.
How do you keep breading from falling off breaded whiting fillet?
To keep the coating on homemade breaded whiting fillet, pat the fish dry before breading and press the crumbs gently onto the surface. Handle the fillets carefully, avoid crowding the pan, and turn them only when the underside has browned.
Is baked breaded whiting fillet better than fried?
Baked breaded whiting fillet usually needs less added oil than pan-fried fillet, while frying tends to make the coating richer and crispier. For a crisp baked result, leave space between pieces and follow the product's cooking directions.
Can you make breaded whiting fillet at home?
Yes, dip whiting fillets in flour, beaten egg, and breadcrumbs, then bake or pan-fry them until cooked through. Patting the fish dry first helps the coating stick. Season the crumbs with herbs, pepper, or lemon zest for extra flavor.
How long does cooked breaded whiting fillet last in the fridge?
Cooked breaded whiting fillet keeps in a covered container in the refrigerator for up to three days. Reheat it in an oven or air fryer to bring back some crispness. Refrigerate leftovers promptly rather than leaving them at room temperature.
Breaded Whiting Fillet Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
1.92mg · 12% DV
Vitamin E
1.44mg · 10% DV
B6
0.16mg · 9% DV
Minerals
Selenium
22µg · 40% DV
Iodine
46µg · 31% DV
Phosphorus
174mg · 25% DV
Sodium
384mg · 17% DV
Potassium ⭐
276mg · 8% DV
Breaded Whiting Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded Whiting Fillet
To burn the 216 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 Breaded Whiting Fillet?
A breaded whiting fillet is a boneless portion of whiting coated in crumbs and cooked until crisp. Whiting is a mild, lean white fish found in European waters; breading makes it a convenient, familiar way to serve the fillet, whether homemade or bought ready to cook.
The coating turns crunchy while the fish stays tender and flakes easily. Serve it hot with lemon, vegetables or a simple salad; it also works in a sandwich with a little tartare sauce. It provides protein and some omega-3, though the coating adds carbohydrates and fat. Baking or air-frying it, rather than deep-frying, keeps the meal lighter.
How Nutritious Is Breaded Whiting Fillet?
Nutrient density
Medium
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 Breaded Whiting Fillet 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 Breaded Whiting Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Breaded Whiting Fillet 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
Breaded Whiting Fillet Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.24g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.