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Whiting Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Whiting (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 1.4 g of fat and 0 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Whiting?
Whiting is a slender marine fish with mild, delicate white flesh. In this context, it refers to the fish known as mezgit in Turkey, commonly caught in the Black Sea and also found in nearby European waters. It is sold whole or as fillets and needs little seasoning to let its subtle flavour come through.
Depending on the region, it may be pan-fried, baked or grilled; a light coating and a squeeze of lemon are popular ways to serve it. Pair it with potatoes, vegetables or a crisp salad for an easy meal. Whiting is lean and protein-rich: a 100 g portion has 18.5 g of protein and 1.2 g of fat. Baking or grilling it rather than frying keeps the meal lighter.
Whiting Nutrition Facts
Selected: 100 g
90
KCAL / 100G
Carbs
0g
· 0% DV
Protein
18.5g
· 37% DV
Fat
1.2g
· 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 87% · Fat 13%
Whiting Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
B3
2.1mg · 13% DV
B5
0.6mg · 12% DV
B6
0.18mg · 11% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
32µg · 21% DV
Potassium ⭐
340mg · 10% DV
How Nutritious Is 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.
Whiting Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whiting
To burn the 90 calories in 100 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.
Is Whiting Processed?
NOVA 1
Unprocessed
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 Contain Allergens?
Contains these allergens:
Which Diets Is 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
Whiting Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Whiting
Foods Similar to Whiting
Frequently Asked Questions About Whiting
What does whiting taste like?
Whiting has a mild, delicate flavour and tender white flesh, so it is less assertive than many oily fish. Its fillets can break apart easily, which makes gentle cooking a better choice than prolonged high heat.
How do you cook whiting?
Whiting is well suited to a quick pan-fry: pat the fillets dry, season them, and cook in a lightly oiled hot pan until opaque and flaky. Handle them gently, since the flesh is quite delicate.
Does whiting have a lot of bones?
Whiting has a central backbone and may have small pin bones, though shop-bought fillets are usually deboned. Check a fillet by running your fingers along it before cooking, especially if serving it to a child.
Is whiting the same as cod?
No, whiting and cod are different fish, though both belong to the cod family. Whiting is generally smaller and has more delicate flesh, so it may cook faster and fall apart more readily than cod.
Can you bake whiting fillets?
Yes, whiting fillets bake well with a little oil, lemon, and seasoning. Put them in a lightly oiled dish and take them out as soon as the flesh turns opaque and flakes easily; thin fillets cook quickly.
Can you eat whiting skin?
Yes, whiting skin is edible if the fish has been properly scaled and cleaned. It is thin and can crisp in a hot pan, but pat it dry first; wet skin tends to steam rather than brown.
How do you know when whiting is cooked?
Whiting is cooked when its flesh is opaque throughout and separates into flakes with gentle pressure from a fork. Because the fillets are delicate, check them early to avoid drying them out.
Can you freeze whiting?
Yes, you can freeze whiting. Clean and dry it, wrap it tightly or use an airtight freezer container, and thaw it in the refrigerator before cooking. Do not refreeze whiting after it has thawed.
Is whiting safe to eat during pregnancy?
Yes, fully cooked whiting is generally considered a low-mercury fish and can be eaten during pregnancy. Avoid raw or undercooked whiting, and follow local guidance on how often to eat fish while pregnant.
What fish can you use instead of whiting?
Haddock or pollock can often stand in for whiting because they have mild flavours and flaky white flesh. They may be firmer, so adjust cooking time and handle the substitute according to its thickness.
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Nutrition data compiled from USDA FoodData Central and scientific sources.