1 piece (medium) of Pan-fried whiting (120 g) has 206 calories. That works out to 172 calories per 100 g. It contains 1 g of carbs, 28.2 g of protein, 9.7 g of fat and 0 g of fiber. Its 39.6 µg of Selenium covers 72% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Pan-fried whiting Nutrition Facts

Selected: 100 g

172

KCAL / 100G

Carbs

0.8g

· 0% DV

Protein

23.5g

· 47% DV

Fat

8.1g

· 10% DV

Fiber

· 0% DV

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

Calories come from: Carbs 2% · Protein 55% · Fat 43%

Pan-fried whiting Vitamins & Minerals

Vitamins

B12

1.4µg · 58% DV

4.8mg · 30% DV

0.24mg · 14% DV

Biotin

3µg · 10% DV

Minerals

Selenium

33µg · 60% DV

Phosphorus

235mg · 34% DV

Iodine

34µg · 23% DV

Potassium ⭐

360mg · 11% DV

How Nutritious Is Pan-fried whiting?

Nutrient density

High

78/ 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

53/ 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.

Pan-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 Pan-fried whiting

To burn the 172 calories in 100 g:

🚶

43min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

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

Is Pan-fried whiting 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 Pan-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 Pan-fried whiting Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Pan-fried whiting Fat Profile

SATURATED

1.6g

MONOUNSATURATED

3.1g

POLYUNSATURATED

1.9g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Pan-fried whiting

🐟vs🐟

Pan-fried whiting vs Salmon Fillet34 kcal fewer per 100 g

→🐟vs🐟

Pan-fried whiting vs Canned Tuna56 kcal more per 100 g

→🐟vs🐟

Pan-fried whiting vs Fish62 kcal more per 100 g

→🐟vs🐟

Pan-fried whiting vs Tuna40 kcal more per 100 g

→

Foods Similar to Pan-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 Pan-fried whiting

How many calories are in pan-fried whiting?

Pan-fried whiting contains 172 calories per 100 g. A 100 g serving provides 23.5 g of protein, 8.1 g of fat, and 0.8 g of carbohydrates.

Is pan-fried whiting good for a keto diet?

Yes. With only 0.8 g of carbohydrates per 100 g and a glycemic index of 0, pan-fried whiting is compatible with a keto diet. It contains fish, so it is not suitable for people with a fish allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026