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Whiting, fried, oil drained Calories
Lean protein, contains omega-3, fried but oil drained
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whiting, fried, oil drained (90 g) has 131 calories. That works out to 145 calories per 100 g. It contains 2.9 g of carbs, 18.5 g of protein, 4.7 g of fat and 0 g of fiber. Its 1.5 µg of B12 covers 64% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Whiting, fried, oil drained Nutrition Facts
Selected: 1 piece (medium) · 90 g
131
KCAL / 90G
Carbs
2.9g
· 1% DV
Protein
18.5g
· 37% DV
Fat
4.7g
· 6% 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 9% · Protein 58% · Fat 33%
Whiting, fried, oil drained nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 18.5 g | 37% |
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 Whiting, fried, oil drained?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 131 kcal |
| 1 piece (extra small) | 40 g | 58 kcal |
| 1 piece (small) | 60 g | 87 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 120 g | 174 kcal |
| 1 piece (large) | 140 g | 203 kcal |
| 2 piece (medium) | 180 g | 261 kcal |
| 1 serving (large) | 180 g | 261 kcal |
| 3 piece (large) | 270 g | 392 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Whiting, fried, oil drained
Is fried whiting good for you?
Fried whiting provides protein, while frying adds oil to the meal. Draining the oil reduces excess oil on the surface, but does not undo the frying. Pair it with vegetables or salad for a more balanced plate.
What does fried whiting taste like?
Fried whiting has a mild, delicate flavor and tender flesh, with a crisp coating when freshly cooked. Its relatively gentle taste works well with lemon, herbs, and simple sauces without being overwhelmed by strong seasoning.
Does fried whiting have a lot of bones?
Whole fried whiting contains a backbone and smaller rib bones, so it needs careful eating. Fillets usually have fewer bones, but may still contain some; check each portion, especially before serving it to a child.
How do you keep fried whiting crispy?
Keep fried whiting crispy by drying the fish before coating it, frying in uncrowded batches, and resting the cooked pieces on a wire rack. A covered plate traps steam, which quickly softens the coating.
Why does the coating fall off fried whiting?
The coating often falls off fried whiting when the fish is wet or is turned before the crust has set. Pat the fish dry, press the coating on lightly, and wait until it releases easily from the pan before turning.
What should you serve with fried whiting?
Fried whiting pairs well with lemon, coleslaw, salad, or roasted vegetables. Fries are a familiar option, but a fresh side balances the crisp coating and keeps the meal from feeling too heavy.
Can you reheat fried whiting in an air fryer?
Yes, an air fryer can reheat fried whiting while helping the coating crisp up again. Arrange the pieces in a single layer and heat until the fish is hot throughout; a microwave is quicker but tends to soften the crust.
How should you store leftover fried whiting?
Store leftover fried whiting in a covered container in the refrigerator once it has cooled, and eat it promptly. Keep it separate from raw seafood, and discard it if it develops an off smell or an unusual sticky texture.
Can you freeze cooked fried whiting?
Yes, cooked fried whiting can be frozen, although its coating may lose crispness after thawing. Pack it airtight, thaw it in the refrigerator, and reheat it in an oven or air fryer rather than serving it cold.
Is fried whiting the same as fried cod?
No, fried whiting and fried cod come from different fish. Both have mild-tasting white flesh and can be prepared with similar coatings, but whiting is generally more delicate, so handle it gently during cooking.
Whiting, fried, oil drained Vitamins & Minerals
Vitamins
B12
1.53µg · 64% DV
B3
1.89mg · 12% DV
B6
0.17mg · 10% DV
Vitamin D
1.89µg · 9% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
189mg · 27% DV
Iodine
29µg · 19% DV
Sodium
198mg · 9% DV
Potassium ⭐
288mg · 8% DV
Whiting, fried, oil drained Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whiting, fried, oil drained
To burn the 131 calories in 1 piece (medium) (90 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 Whiting, fried, oil drained?
Whiting, fried, oil drained is made by frying whiting, often with a light coating, then letting excess oil run off. The fish has mild flavour and tender flakes, with a lightly crisp outside when freshly cooked.
It is commonly served hot with lemon, vegetables or salad, and can be part of a simple fish supper with bread or potatoes. In the UK and elsewhere, fried whiting also works well in a sandwich or alongside a fresh slaw. It is a lean, protein-rich choice and contains omega-3; 100 g provides 20.5 g of protein. Pair it with plenty of vegetables for a lighter, balanced plate.
How Nutritious Is Whiting, fried, oil drained?
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
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 Whiting, fried, oil drained 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 Whiting, fried, oil drained Contain Allergens?
Contains these allergens:
Which Diets Is Whiting, fried, oil drained 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
Whiting, fried, oil drained Fat Profile
SATURATED
0.99g
MONOUNSATURATED
1.89g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.