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Whiting Fillet Calories
High protein, low fat, source of omega-3
CALORIES
GI
POTASSIUM
FIBER
Whiting Fillet Nutrition Facts
Selected: 100 g
86
KCAL / 100G
Carbs
0g
· 0%
Protein
18.3g
· 88%
Fat
1.1g
· 12%
Fiber
0g
Whiting Fillet Vitamins & Minerals
Vitamins
B12
1.3µg · 54% DV
B3
2.1mg · 13% DV
B6
0.18mg · 11% DV
B5
0.5mg · 10% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
210mg · 30% DV
Iodine
40µg · 27% DV
Potassium ⭐
320mg · 9% DV
Whiting Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whiting Fillet 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 Whiting Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Whiting Fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Whiting Fillet Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Whiting Fillet
Whiting Fillet — Frequently Asked Questions
How do you cook whiting fillet without drying it out?
Whiting is a thin, lean fish, so it cooks quickly. Sear it briefly over medium-high heat or bake it gently, removing it as soon as the flesh turns opaque and flakes easily.
Should whiting fillet be washed before cooking?
No. Washing raw fish can splash bacteria onto sinks and worktops; pat the fillet dry with paper towel instead and cook it thoroughly.
Can whiting fillet still contain bones?
Yes. Even trimmed fillets can occasionally contain fine pin bones, so run clean fingers along the flesh before cooking and remove any you find with tweezers.
What is the difference between whiting and cod?
Both are mild, white-fleshed fish, but whiting is usually thinner, more delicate and cooks faster than cod. Cod tends to have firmer, thicker flakes and holds up better in stews or larger portions.
What goes well with whiting fillet?
Lemon, dill, parsley, capers, garlic and lightly dressed vegetables complement its mild flavour. Serving it with greens, roasted vegetables or a grain-based side can make the meal more satisfying.
Is whiting fillet good before or after exercise?
It can work especially well after exercise as a light protein choice alongside a carbohydrate-containing food and vegetables. Before training, choose a grilled or baked preparation rather than a heavily fried one for easier digestion.
Can whiting fillet be frozen?
Yes. Freeze fresh fillets promptly in airtight packaging to protect their texture and flavour. Thaw them in the refrigerator, and do not refreeze raw fish once it has thawed.
How long does cooked whiting keep in the fridge?
Refrigerate cooked whiting promptly in a sealed container and eat it within 1 to 2 days. Discard it if it develops a strong off smell, slimy texture or unusual discolouration.
Why does whiting fillet fall apart in the pan?
Its delicate flesh can break if the fish is wet, the pan is not hot enough, or it is turned too early. Pat it dry, use a preheated pan, and let the first side release naturally before flipping.
Who should be careful with whiting fillet?
People with a fish allergy should avoid whiting. Pregnant people, young children, older adults and anyone with a weakened immune system should eat fish fully cooked rather than raw or undercooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.