1 piece (medium) of Fried Whiting (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 8.6 g of carbs, 21 g of protein, 10.9 g of fat and 0.4 g of fiber. Its 1.6 µg of B12 covers 65% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.

What is Fried Whiting?

Fried Whiting is a Turkish-style fish dish, usually made by lightly coating small whiting in flour or cornmeal and pan-frying it. The coating turns crisp and golden while the mild, white flesh stays tender and flaky. A squeeze of lemon brings out its delicate flavour.

In Turkey it is commonly served for lunch or dinner with salad and bread, and may also appear among shared meze dishes. For English-speaking diners, it makes an easy alternative to thicker-battered fried fish; the fish provides protein, while the coating and frying add carbohydrates and fat. Drain it briefly after cooking and pair it with a generous green salad for a lighter plate.

Fried Whiting Nutrition Facts

Selected: 100 g

185

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

17.5g

· 35% DV

Fat

9.1g

· 12% DV

Fiber

0.3g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 16% · Protein 39% · Fat 45%

Fried Whiting Vitamins & Minerals

Vitamins

B12

1.3µg · 54% DV

2.1mg · 13% DV

Vitamin D

2.2µg · 11% DV

0.45mg · 9% DV

Minerals

Selenium

23µg · 42% DV

Phosphorus

180mg · 26% DV

Iodine

18µg · 12% DV

Sodium

210mg · 9% DV

How Nutritious Is Fried Whiting?

Nutrient density

High

62/ 100

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

49/ 100

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.

Fried Whiting Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fried Whiting

To burn the 185 calories in 100 g:

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

22min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Fried 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 Fried Whiting Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Fried 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

Fried Whiting Fat Profile

SATURATED

2.2g

MONOUNSATURATED

3.1g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Fried Whiting

🐟🍳vs🐟

Fried Whiting vs Salmon Fillet21 kcal fewer per 100 g

→🐟🍳vs🐟

Fried Whiting vs Canned Tuna69 kcal more per 100 g

→🐟🍳vs🐟

Fried Whiting vs Fish75 kcal more per 100 g

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Fried Whiting vs Tuna53 kcal more per 100 g

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Foods Similar to Fried Whiting

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Fried Whiting

What is fried whiting?

Fried whiting is whiting fish coated in flour, cornmeal, or batter and cooked in hot oil. It is usually served as crisp pieces or small whole fish, often with lemon and a simple side.

How do you make fried whiting crispy?

Dry the whiting thoroughly, coat it lightly, and fry it in properly heated oil without crowding the pan. Turn the pieces only after the first side has set and browned, then drain them on a rack or paper towel.

Does fried whiting have bones?

Yes, fried whiting can contain bones, especially when small fish are cooked whole. Fillets are easier to eat but may still have pin bones, so check each piece carefully before serving it to children.

What flour is best for fried whiting?

Cornmeal gives fried whiting a coarser, crunchy crust, while all-purpose flour makes a finer coating. Either works; use a light layer and shake off the excess so the fish stays tender rather than heavily breaded.

What does fried whiting taste like?

Fried whiting has a mild, delicate flavor and tender white flesh, with a crisp exterior from the coating. Lemon, herbs, or a tangy sauce complement it without overpowering the fish.

Is whiting the same fish as cod?

No. Whiting and cod are different fish, although both have mild, white flesh and can be cooked in similar ways. Fried whiting is often smaller and more delicate than the cod used for classic fish and chips.

What should you serve with fried whiting?

Fried whiting pairs well with lemon, coleslaw, green salad, or roasted vegetables. For a more filling meal, serve it with potatoes or bread; acidic sauces also balance the richness of the fried coating.

Can you make fried whiting with frozen fish?

Yes, thaw frozen whiting in the refrigerator before frying it. Drain and pat it very dry so the coating adheres and the fish does not release excess water into the hot oil.

How should you store and reheat fried whiting?

Refrigerate leftover fried whiting in a covered container within two hours and eat it within a few days. Reheat it in an oven or air fryer to restore some crispness; a microwave tends to make the coating soft.

Is fried whiting healthy to eat?

Fried whiting provides fish protein, but frying adds oil and makes the meal richer than baking or grilling the fish. For a lighter plate, use a thin coating, limit added oil, and serve it with vegetables.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026