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Grilled Whiting Wrap Calories
Grilled whiting fillet wrapped in flatbread or tortilla, a healthy seafood wrap.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled Whiting Wrap (180 g) has 288 calories. That works out to 160 calories per 100 g. It contains 32.4 g of carbs, 24.3 g of protein, 7.6 g of fat and 3.6 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Grilled Whiting Wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
288
KCAL / 180G
Carbs
32.4g
· 12% DV
Protein
24.3g
· 49% DV
Fat
7.6g
· 10% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 33% · Fat 23%
Grilled Whiting Wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 32.4 g | 12% |
| Fiber | 3.6 g | 13% |
| Protein | 24.3 g | 49% |
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 Grilled Whiting Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 288 kcal |
| 1 piece (mini) | 90 g | 144 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (small) | 120 g | 192 kcal |
| 1 serving (medium) | 150 g | 240 kcal |
| 1 serving (large) | 200 g | 320 kcal |
| 1 piece (large) | 250 g | 400 kcal |
| 1 piece (jumbo) | 300 g | 480 kcal |
| 2 piece (double) | 360 g | 576 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Grilled Whiting Wrap
What goes in a grilled whiting wrap?
A grilled whiting wrap usually contains grilled whiting fillet, flatbread or a tortilla, and fresh vegetables such as lettuce, tomato, or onion. Lemon, herbs, and a yogurt-based or spicy sauce are common additions, but fillings vary by recipe.
How do you make a grilled whiting wrap at home?
Season whiting fillets, grill them until opaque and easy to flake, then place them on warmed flatbread with vegetables and sauce. Fold in the sides and roll firmly. Handle the fish gently so the fillets stay intact as you assemble the wrap.
What sauce goes best with a grilled whiting wrap?
Lemon-garlic yogurt sauce pairs well with a grilled whiting wrap because its tanginess complements the mild fish. A herb sauce or a little chili sauce also works; spread on a thin layer so the flatbread does not become soggy.
Does whiting hold together well in a grilled whiting wrap?
Yes, whiting works well in a grilled whiting wrap, but its mild, flaky flesh can break apart if you turn it too early or overcook it. Grill the fillet until one side is set before carefully flipping it, then assemble the wrap gently.
Can you use frozen whiting for a grilled whiting wrap?
Yes, thawed frozen whiting can be used for a grilled whiting wrap. Thaw it in the refrigerator, pat the fillets dry before seasoning, and grill them carefully; excess moisture can make the fish steam instead of developing a lightly browned surface.
What should you serve with a grilled whiting wrap?
A grilled whiting wrap goes well with a crunchy salad, grilled vegetables, or a simple cabbage slaw. For a more filling meal, serve it with roasted potatoes; a squeeze of lemon keeps the plate fresh without needing a heavy side.
Is a grilled whiting wrap healthier than a fried fish wrap?
Often, yes: grilling the whiting avoids the extra oil used to fry fish. The wrap’s overall nutritional profile still depends on the bread, sauce, and fillings, so vegetables and a modest amount of sauce make practical additions.
How do you keep a grilled whiting wrap from getting soggy?
To keep a grilled whiting wrap from getting soggy, let the fish rest briefly after grilling and drain watery vegetables before assembling. Use only a thin layer of sauce, and wrap the fish just before eating rather than leaving it in the flatbread.
How long does a grilled whiting wrap keep in the fridge?
A grilled whiting wrap can be refrigerated in a sealed container and eaten within three to four days. For better texture, store the fish, vegetables, and flatbread separately when possible, then assemble the wrap shortly before serving.
Is a grilled whiting wrap suitable for children?
Yes, a grilled whiting wrap can be a child-friendly meal, especially with mild seasoning and familiar vegetables. Check the whiting carefully for bones, cut the fish into manageable pieces, and offer sauces separately if the child is sensitive to strong flavors.
Grilled Whiting Wrap Vitamins & Minerals
Vitamins
B12
1.98µg · 83% DV
B3
3.78mg · 24% DV
B6
0.32mg · 19% DV
B1
0.2mg · 17% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
198mg · 28% DV
Iodine
40µg · 27% DV
Sodium
576mg · 25% DV
Potassium ⭐
288mg · 8% DV
Grilled Whiting Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Whiting Wrap
To burn the 288 calories in 1 piece (medium) (180 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 Grilled Whiting Wrap?
A Grilled Whiting Wrap brings grilled whiting fillet together with flatbread or a tortilla, often with fresh vegetables or greens. It is a simple way to serve a mild white fish as a handheld meal, with fillings varying from one kitchen to another.
Whiting has a delicate flavour and tender, flaky texture, so it pairs easily with lemon, salad and a light yoghurt-based sauce. In Turkey, where mezgit is a familiar fish, a dürüm like this can make a practical lunch or casual dinner; elsewhere, it fits just as naturally into a quick seafood meal. The fish contributes protein, while the bread makes it more filling. Add extra greens and keep rich sauces modest for a lighter wrap.
How Nutritious Is Grilled Whiting Wrap?
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 Grilled Whiting Wrap Processed?
NOVA 2
Minimally 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 Grilled Whiting Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Whiting Wrap 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
Grilled Whiting Wrap Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.