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Steamed Whiting Calories
Low-fat, high-protein, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Steamed Whiting (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 0 g of carbs, 21.8 g of protein, 1.3 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Steamed Whiting Nutrition Facts
Selected: 1 piece (medium) · 120 g
102
KCAL / 120G
Carbs
0g
· 0% DV
Protein
21.8g
· 44% DV
Fat
1.3g
· 2% 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 88% · Fat 12%
Steamed Whiting nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.8 g | 44% |
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 Steamed Whiting?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 102 kcal |
| 1 piece (extra small) | 60 g | 51 kcal |
| 1 piece (small) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (medium) | 150 g | 128 kcal |
| 1 piece (large) | 180 g | 153 kcal |
| 1 serving (large) | 200 g | 170 kcal |
| 2 piece (double) | 240 g | 204 kcal |
| 1 piece (extra large) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Steamed Whiting
What is steamed whiting?
Steamed whiting is a mild fish dish in which whiting cooks gently with steam rather than being fried. In the Turkish-style version, it is often cooked under a lid with vegetables such as onion, tomato and pepper.
How do you keep steamed whiting from drying out?
Keep steamed whiting covered and cook it gently with a little liquid or moisture from vegetables. Check it as it cooks and stop once the flesh turns opaque and flakes easily; prolonged cooking can make this lean fish dry.
How can you tell when steamed whiting is cooked?
Steamed whiting is cooked when its flesh is opaque throughout and separates easily into flakes with a fork. Check the thickest part, since thinner pieces finish sooner; avoid relying only on the cooking time in a recipe.
Does steamed whiting have a lot of bones?
Steamed whiting has bones, including a central backbone and smaller bones that can be easy to miss in flaky cooked flesh. Lift the fish carefully from the backbone and check each portion before serving, especially to children.
What seasoning goes well with steamed whiting?
Lemon, black pepper, parsley and a little garlic complement steamed whiting without masking its delicate flavour. For a Turkish-style preparation, onion, tomato and green pepper add moisture and become part of the dish's light cooking broth.
Can you make steamed whiting with frozen fish?
Yes, you can make steamed whiting with frozen fish, but thaw it in the refrigerator first and pat it dry. This helps it cook more evenly and keeps excess water from diluting the broth or vegetable flavours.
What should you serve with steamed whiting?
Serve steamed whiting with boiled potatoes, rice or crusty bread to make the most of its cooking juices. A crisp salad or simply cooked greens add freshness without competing with the fish's mild taste.
Can steamed whiting be cooked in a microwave?
Yes, steamed whiting can be cooked in a microwave in a covered, microwave-safe dish with a little liquid. Arrange the pieces evenly and check the thickest one for opaque, flaky flesh, since microwave ovens heat at different rates.
How should you store and reheat steamed whiting?
Refrigerate leftover steamed whiting promptly in a covered container and eat it within a few days. Reheat only the portion you plan to eat, gently, until hot throughout; excessive reheating can leave the fish dry and tough.
Is steamed whiting a healthy way to eat fish?
Yes, steamed whiting is a lean, protein-rich fish and a source of omega-3, while steaming needs little added fat. Its mild flavour also pairs easily with vegetables, herbs and lemon rather than heavy sauces.
Steamed Whiting Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
2.52mg · 16% DV
B6
0.25mg · 15% DV
B5
0.72mg · 14% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
84mg · 4% DV
Steamed Whiting Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Whiting
To burn the 102 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 Steamed Whiting?
Steamed Whiting is a Turkish-style dish of whiting gently cooked with a little liquid, often alongside onion, tomato and herbs. It is at home in Turkey’s coastal cooking, where fresh fish is commonly prepared simply so its delicate flavour stays in focus.
The flesh is mild, tender and moist, with the vegetables adding sweetness and freshness. Serve it hot as a main course with salad, potatoes or bread; a squeeze of lemon works especially well. It is naturally low in fat and provides protein—18.2 g per 100 g—so it suits a lighter fish meal. Keep the added oil modest, or add extra vegetables for a fuller plate.
How Nutritious Is Steamed Whiting?
Nutrient density
Very 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 Steamed 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 Steamed Whiting Contain Allergens?
Contains these allergens:
Which Diets Is Steamed 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
Steamed Whiting Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.