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Sautéed whiting Calories
High-protein, very low-carb fish with moderate fat from sautéing.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sautéed whiting (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 6.2 g of fat and 0 g of fiber. Its 1.9 µg of B12 covers 80% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sautéed whiting Nutrition Facts
Selected: 1 piece (medium) · 120 g
174
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.2g
· 56% DV
Fat
6.2g
· 8% 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 0% · Protein 67% · Fat 33%
Sautéed whiting nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.2 g | 56% |
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 Sautéed whiting?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 174 kcal |
| ½ piece (half) | 60 g | 87 kcal |
| 1 piece (small) | 70 g | 102 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (chopped) | 140 g | 203 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 1 piece (large) | 180 g | 261 kcal |
| 1 serving (large) | 220 g | 319 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Sautéed whiting
How do you make sautéed whiting?
Sautéed whiting is made by cooking cleaned fish in a lightly oiled, preheated pan. Pat the pieces dry, season them, and arrange them in a single layer. Add aromatics such as garlic or onion if you like, and handle the delicate fish gently.
How do you stop sautéed whiting from falling apart?
To keep sautéed whiting intact, dry the fish well, use a hot pan, and avoid moving or turning it repeatedly. Cook in batches rather than crowding the pan, then turn each piece carefully with a thin spatula once it releases easily.
Does sautéed whiting have bones?
It can: sautéed whiting made from whole fish may contain a central backbone and small bones. Fillets are easier to serve, but still check them carefully before eating, especially when serving children.
What does sautéed whiting taste like?
Sautéed whiting has a mild, delicate flavor and tender flakes, so it takes well to lemon, herbs, garlic, or simple seasoning. Its taste is less assertive than that of oily fish, and a hot pan helps give the outside a lightly browned finish.
Can you make sautéed whiting with frozen fish?
Yes, sautéed whiting can be made with frozen fish. Thaw it in the refrigerator first and pat it thoroughly dry; excess moisture makes the fish steam in the pan, interferes with browning, and can make the pieces break apart.
What should you serve with sautéed whiting?
Serve sautéed whiting with a crisp salad, roasted or steamed vegetables, potatoes, or rice. Lemon and fresh herbs brighten the mild fish, while a simple side lets the delicate flavor remain the focus.
Do you need to flour whiting before sautéing it?
No, you do not need to flour whiting before sautéing it. Dry fish cooks well directly in a lightly oiled hot pan. A very light dusting of flour is optional if you want a more browned surface, but a thick coating can mask the fish.
Is whiting the same as cod?
No, whiting and cod are different fish, although both have mild, white flesh and can be cooked in similar ways. Whiting is generally more delicate, so sautéed whiting needs gentler handling than a firmer piece of cod.
How should you store leftover sautéed whiting?
Refrigerate leftover sautéed whiting promptly in a covered container and eat it soon. Reheat only what you plan to serve, using gentle heat so the flakes do not dry out; avoid leaving cooked fish at room temperature for an extended period.
Is sautéed whiting a good choice for fish tacos?
Yes, sautéed whiting works well in fish tacos because its mild flavor pairs with slaw, salsa, lime, and fresh herbs. Keep the pieces fairly large while cooking so they hold together when tucked into tortillas.
Sautéed whiting Vitamins & Minerals
Vitamins
B12
1.92µg · 80% DV
B3
5.76mg · 36% DV
B6
0.34mg · 20% DV
Biotin
4.8µg · 16% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
432mg · 13% DV
Sodium
102mg · 4% DV
Sautéed whiting Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed whiting
To burn the 174 calories in 1 piece (medium) (120 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 Sautéed whiting?
Sautéed whiting is a simple fish dish made by cooking whiting in a pan, usually with a little oil and basic seasoning. Whiting has pale, delicate flesh and is eaten in many coastal cuisines; in Turkey, mezgit is especially familiar around the Black Sea and is often cooked at home as well as served in seafood restaurants.
The fish turns tender and mild rather than crisp, making it an easy centrepiece for lunch or dinner. Serve it hot with lemon, salad, greens or vegetables; bread or potatoes can make the meal more substantial. It is naturally high in protein and contains virtually no carbohydrate, while the amount of oil used affects its fat content. For a lighter plate, use only a little oil and let lemon and herbs bring brightness.
How Nutritious Is Sautéed whiting?
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 Sautéed 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 Sautéed whiting Contain Allergens?
Contains these allergens:
Which Diets Is Sautéed 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
Sautéed whiting Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.