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Breaded Whiting Fish Calories
Crispy breaded coating, tender whiting fillet; source of protein and omega-3.
CALORIES
GI
POTASSIUM
FIBER
Breaded Whiting Fish Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
13g
· 29%
Protein
15.5g
· 35%
Fat
7g
· 36%
Fiber
0.8g
Breaded Whiting Fish Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
B3
2.1mg · 13% DV
Vitamin D
2µg · 10% DV
B6
0.13mg · 8% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
35µg · 23% DV
Sodium
330mg · 14% DV
Breaded Whiting Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Breaded Whiting Fish 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 Fish Contain Allergens?
Contains these allergens:
Which Diets Is Breaded Whiting Fish 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 Fish Fat Profile
SATURATED
1.3g
MONOUNSATURATED
2.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Breaded Whiting Fish
Breaded Whiting Fish — Frequently Asked Questions
Is breaded whiting better cooked in the oven or in a frying pan?
Oven-baking is a practical option if you want to avoid adding much extra oil. If pan-frying, use moderate heat and a small amount of oil so the coating does not burn before the fish cooks through.
Can breaded whiting be refrozen after thawing?
Raw breaded whiting thawed in the refrigerator should generally not be refrozen for best food safety and quality. It is safer to cook it first, cool it promptly, and then freeze the cooked fish if needed.
How long does cooked breaded whiting keep in the fridge?
Store cooked breaded whiting in an airtight container and eat it within 1–2 days. Do not leave it at room temperature for more than two hours.
Why does the coating on breaded whiting go soggy?
The coating softens when steam is trapped, such as when hot fish is stacked or sealed in a container. Letting it rest briefly on a wire rack and reheating it in an oven or air fryer helps preserve crispness.
Can breaded whiting be cooked in an air fryer?
Yes. An air fryer can make breaded whiting crisp with little or no additional oil. Arrange the pieces in a single layer so hot air can circulate properly.
What should I serve with breaded whiting?
A lemony green salad, steamed vegetables, rocket, or a yogurt-based salad are lighter accompaniments. Choosing vegetables or salad instead of chips can help keep the meal from becoming overly rich and salty.
Is breaded whiting a good post-workout food?
Its protein can contribute to a post-workout meal, but the breadcrumb coating means it is not a complete recovery meal on its own. Pair it with vegetables and, if needed, a carbohydrate source such as rice, bulgur, or whole-grain bread.
Is breaded whiting the same as fresh whiting?
No. Breaded whiting is a processed fish product coated with flour or breadcrumbs, whereas fresh whiting is plain fish fillet. Breaded versions commonly contain additional ingredients and may absorb extra oil during cooking.
What should I check on the label when buying breaded whiting?
Look at the fish percentage, type of oil, salt content, and the full ingredient list, including additives where present. Avoid it if you have an allergy to fish, gluten, or eggs.
Can breaded whiting be eaten during pregnancy?
Whiting is generally considered a lower-mercury fish, but breaded whiting should be cooked thoroughly until hot throughout. During pregnancy, avoid raw or undercooked fish and follow your clinician’s advice on fish intake.
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Nutrition data compiled from USDA FoodData Central and scientific sources.