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Frozen whiting fillet Calories
High protein, low fat, 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 Frozen whiting fillet (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 0 g of carbs, 21.6 g of protein, 1.2 g of fat and 0 g of fiber. Its 36 µg of Selenium covers 65% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Frozen whiting fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
102
KCAL / 120G
Carbs
0g
· 0% DV
Protein
21.6g
· 43% 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 89% · Fat 11%
Frozen whiting fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.6 g | 43% |
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 Frozen whiting fillet?
| 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 pack (whole) | 400 g | 340 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Frozen whiting fillet
Can you cook frozen whiting fillet without thawing it?
Yes, you can cook frozen whiting fillet without thawing it, especially in the oven or air fryer. Allow extra cooking time and check the thickest part: the flesh should be opaque and separate easily with a fork before serving.
How should you thaw frozen whiting fillet?
Thaw frozen whiting fillet in a covered container in the refrigerator for the safest, most even result. Pour away any liquid and pat the fish dry before cooking; leaving it on the counter to thaw is not recommended.
How do you cook frozen whiting fillet in the oven?
Bake frozen whiting fillet in a single layer with a little oil and seasoning. Cook until the flesh is opaque and flakes easily, checking the thickest piece before serving. Thawed fillets should be patted dry first to avoid excess moisture.
Can you pan-fry frozen whiting fillet?
Yes, but thawing frozen whiting fillet first usually gives a better-seared surface. Dry it thoroughly, heat the pan before adding the fish, and turn the fillet only once if possible; whiting is delicate and can break apart easily.
How do you cook frozen whiting fillet in an air fryer?
Frozen whiting fillet can be cooked in an air fryer in a single layer, with a light coating of oil if desired. Check it as it cooks because thickness and appliance power affect the timing; it is ready when opaque and flaky.
Can you bread frozen whiting fillet?
Yes, but thaw frozen whiting fillet completely and pat it dry before breading. Coat it in flour, beaten egg, and breadcrumbs, then cook until the coating is crisp and the fish is opaque; wet fish makes the coating slide off.
Why does frozen whiting fillet turn watery or mushy?
Frozen whiting fillet can turn watery if it is thawed poorly, not dried before cooking, or overcooked. Thaw it in the refrigerator, blot away moisture, and avoid crowding the pan so the fish cooks rather than steams.
Does frozen whiting fillet have bones?
Frozen whiting fillet is usually sold boneless, but a small pin bone may remain. Check the raw fillet by running your fingers gently along its centre and remove any bones with clean tweezers before cooking.
Can you refreeze frozen whiting fillet after thawing?
You can refreeze frozen whiting fillet if it thawed in the refrigerator and stayed cold, though its texture may suffer. For better quality, cook it after thawing; cooked leftovers can be cooled promptly and frozen in a sealed container.
How can you tell if frozen whiting fillet has gone bad?
Discard frozen whiting fillet if it smells sour, rancid, or ammonia-like after thawing, or feels unusually slimy. A mild sea-like smell is normal. If the package is damaged or the fish has thawed and warmed, do not rely on cooking to make it safe.
Frozen whiting fillet Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.64mg · 17% DV
B5
0.6mg · 12% DV
B6
0.16mg · 9% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
240mg · 34% DV
Iodine
36µg · 24% DV
Potassium ⭐
384mg · 11% DV
Sodium
84mg · 4% DV
Frozen whiting fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen whiting fillet
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 Frozen whiting fillet?
Frozen whiting fillet is whiting that has been trimmed into boneless portions and frozen. Whiting is a mild, white-fleshed fish found in European waters and has long been a familiar catch around the North Sea and parts of the Atlantic coast.
Its delicate flavour and soft flakes work well baked, pan-fried or coated and fried; in Britain it may be served with chips, while elsewhere it fits easily into a simple fish supper with vegetables or salad. It is lean and protein-rich, with 18 g of protein and 1 g of fat per 100 g. For a lighter meal, bake it with lemon and herbs and pair it with vegetables rather than a heavy coating.
How Nutritious Is Frozen whiting fillet?
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 Frozen 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 Frozen whiting fillet Contain Allergens?
Contains these allergens:
Which Diets Is Frozen 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
Frozen whiting fillet Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.36g
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.