1 piece (medium) of Fried Whiting Fillet (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 8.6 g of carbs, 22.2 g of protein, 10.2 g of fat and 0.2 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Fried Whiting Fillet Nutrition Facts

Selected: 100 g

185

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

18.5g

· 37% DV

Fat

8.5g

· 11% DV

Fiber

0.2g

· 1% DV

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

Calories come from: Carbs 16% · Protein 41% · Fat 43%

Fried Whiting Fillet Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

2.1mg · 13% DV

0.18mg · 11% DV

Vitamin D

2.1µg · 11% DV

Minerals

Selenium

26µg · 47% DV

Phosphorus

190mg · 27% DV

Iodine

38µg · 25% DV

Sodium

320mg · 14% DV

How Nutritious Is Fried Whiting Fillet?

Nutrient density

High

65/ 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

50/ 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 Fillet Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Fried Whiting Fillet

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 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 Fried Whiting Fillet 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 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

Fried Whiting Fillet Fat Profile

SATURATED

1.7g

MONOUNSATURATED

2.2g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 0.2:1

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

Compare Fried Whiting Fillet

🐟🍳vs🐟

Fried Whiting Fillet vs Salmon Fillet21 kcal fewer per 100 g

→🐟🍳vs🐟

Fried Whiting Fillet vs Canned Tuna69 kcal more per 100 g

→🐟🍳vs🐟

Fried Whiting Fillet vs Fish75 kcal more per 100 g

→🐟🍳vs🐟

Fried Whiting Fillet vs Tuna53 kcal more per 100 g

→

Foods Similar to Fried Whiting Fillet

🐟

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 Fillet

How many calories are in fried whiting fillet?

Fried whiting fillet contains 185 calories per 100 g. It also provides 18.5 g of protein, 7.2 g of carbohydrates, and 8.5 g of fat per 100 g.

Is fried whiting fillet suitable for a pescatarian diet?

Yes, fried whiting fillet is compatible with pescatarian, omnivore, Mediterranean, and flexitarian diets. It contains fish, so it is not suitable for people with a fish allergy.

Have another question about Fried Whiting Fillet?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026