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Whiting fillet (cooked) Calories
High protein, low fat, good source of B12 and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whiting fillet (cooked) (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 22 g of protein, 1.6 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.
Whiting fillet (cooked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
108
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22g
· 44% DV
Fat
1.6g
· 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 86% · Fat 14%
Whiting fillet (cooked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22 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 Whiting fillet (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 108 kcal |
| 1 g | 1 g | 1 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (medium) | 150 g | 135 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1 serving (large) | 200 g | 180 kcal |
| 1 piece (extra large) | 240 g | 216 kcal |
| 2 piece (double) | 240 g | 216 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Whiting fillet (cooked)
How do you cook a whiting fillet?
A whiting fillet can be pan-fried, baked, or steamed. Cook it until the flesh turns opaque and flakes easily; because the fillet is delicate, avoid prolonged cooking, which can make it dry.
What does cooked whiting fillet taste like?
Cooked whiting fillet has a mild, delicate flavor and soft flakes, without the strong taste of oily fish. Lemon, herbs, and light seasoning complement it without overpowering its flavor.
Does whiting fillet have bones?
Whiting fillets are usually deboned, but small pin bones can remain. Check the fillet carefully before eating by running a clean finger along the flesh, then remove any bones with tweezers.
Why does whiting fillet fall apart when pan-fried?
Whiting fillet can fall apart if it is moved too soon or cooked in a pan that is not hot enough. Pat it dry, let the pan heat first, and turn the fish only after it releases easily.
Is whiting the same fish as hake?
No, whiting and hake are different fish, although names can vary by region and both have mild white flesh. Whiting fillet is generally smaller and more delicate, while hake is often sold in larger pieces.
Can you eat the skin on a whiting fillet?
Yes, whiting fillet skin is edible when properly cleaned and cooked. It can turn crisp in a hot pan, but remove it before eating if it is tough or you simply prefer the fish without skin.
What goes well with cooked whiting fillet?
Cooked whiting fillet pairs well with lemon, roasted or boiled potatoes, vegetables, and a crisp salad. Its mild flavor also works with simple herb sauces rather than heavy, strongly flavored accompaniments.
How long does cooked whiting fillet last in the fridge?
Cooked whiting fillet keeps for 3–4 days in a covered container in a refrigerator at 4 °C (40 °F) or colder. Refrigerate it promptly, and discard it if it was left at room temperature for too long.
Can you freeze cooked whiting fillet?
Yes, cooked whiting fillet can be frozen in an airtight container or freezer bag once it has cooled. Thaw it in the refrigerator and do not refreeze it after thawing.
Is cooked whiting fillet good for you?
Yes, cooked whiting fillet is a lean source of protein and provides vitamin B12 and selenium. Baking or steaming it instead of deep-frying keeps the meal lighter while preserving its mild flavor.
Whiting fillet (cooked) Vitamins & Minerals
Vitamins
B12
1.92µg · 80% DV
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
48µg · 32% DV
Potassium ⭐
396mg · 12% DV
Sodium
90mg · 4% DV
Whiting fillet (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whiting fillet (cooked)
To burn the 108 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 Whiting fillet (cooked)?
Whiting fillet (cooked) is the boneless white flesh of whiting, a lean marine fish found in the North Atlantic and widely eaten around Europe. The fillets cook quickly and have a mild flavour with delicate flakes. In Britain and Ireland, whiting is often pan-fried or battered and served with potatoes, while across Europe it may be baked or cooked simply with lemon and herbs. It also fits easily into a lighter meal alongside vegetables or a crisp salad.
Whiting is naturally low in fat and provides plenty of protein: a 100 g portion has 18.3 g. Its gentle taste works well with bright, fresh accompaniments, and baking or pan-cooking with just a little oil keeps the meal light.
How Nutritious Is Whiting fillet (cooked)?
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 Whiting fillet (cooked) 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 (cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Whiting fillet (cooked) 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 fillet (cooked) Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.48g
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.