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Whiting fillet (raw) 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 Whiting fillet (raw) (120 g) has 103 calories. That works out to 86 calories per 100 g. It contains 0 g of carbs, 22 g of protein, 1.3 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.
Whiting fillet (raw) Nutrition Facts
Selected: 1 piece (medium) · 120 g
103
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22g
· 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%
Whiting fillet (raw) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 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 (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 103 kcal |
| 1 g | 1 g | 1 kcal |
| 1 ounce (whole) | 28 g | 24 kcal |
| 1 piece (small) | 80 g | 69 kcal |
| 100 g | 100 g | 86 kcal |
| 1 serving (medium) | 150 g | 129 kcal |
| 1 piece (large) | 180 g | 155 kcal |
| 1 serving (large) | 200 g | 172 kcal |
| 2 piece (double) | 240 g | 206 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Whiting fillet (raw)
What does whiting fillet taste like?
Whiting fillet has a mild, delicate flavour and tender, flaky flesh. Its subtle taste works well with simple seasonings such as lemon, herbs or pepper, and it can be overwhelmed by very strong sauces.
Is whiting fillet the same as cod?
No, whiting fillet is not cod. They are different fish, although both have mild white flesh and can be used in similar dishes; whiting is usually more delicate and can break apart more easily.
How do you stop whiting fillet from falling apart while cooking?
Handle whiting fillet gently and avoid turning it repeatedly. Pat it dry, cook it in a single layer, and wait until the underside releases easily before flipping; a fish spatula helps keep the fillet intact.
Can you cook whiting fillet from frozen?
Yes, whiting fillet can be cooked from frozen, although it may cook less evenly than thawed fish. Follow the cooking method’s directions, allow extra time, and check that the thickest part is opaque and flakes easily.
Does whiting fillet have a lot of bones?
Whiting fillet is usually sold with the backbone removed, but small pin bones can remain. Check the raw fillet by running your fingers along it and pull out any bones with clean tweezers before cooking.
How can you tell if raw whiting fillet has gone bad?
Spoiled raw whiting fillet may smell sour, strongly fishy or ammonia-like, and its flesh can become slimy or discoloured. Fresh fillet should smell mild and look moist, not sticky; discard it if you notice spoilage.
How long does raw whiting fillet keep in the fridge?
Keep raw whiting fillet in the refrigerator for one to two days before cooking. Store it covered on a low shelf so its juices cannot drip onto other foods, and keep the refrigerator cold.
Can you freeze raw whiting fillet?
Yes, raw whiting fillet freezes well when wrapped tightly in an airtight, freezer-safe package. Freeze it while fresh, thaw it in the refrigerator, and do not refreeze it after it has thawed.
Is it safe to eat raw whiting fillet?
Eating raw whiting fillet is not recommended because raw fish can carry parasites or harmful microbes. Cook it thoroughly; lemon juice or vinegar may change the texture but does not reliably make raw fish safe.
Can you eat the skin on whiting fillet?
Yes, whiting fillet skin is edible if the scales have been removed and the fish is cooked properly. When the fillet is skin-on, cooking it skin-side down can help crisp the skin and support the delicate flesh.
Whiting fillet (raw) Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.64mg · 17% DV
B6
0.22mg · 13% DV
B5
0.6mg · 12% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
84mg · 4% DV
Whiting fillet (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whiting fillet (raw)
To burn the 103 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 (raw)?
A raw whiting fillet is a boneless cut of whiting, a mild white fish found in the North Atlantic and commonly eaten around Europe. The uncooked fillet is ready to season and cook; its delicate flesh turns tender and flakes easily. In coastal communities it is often pan-fried, baked or grilled, and served with potatoes, vegetables, salad or a squeeze of lemon. Its gentle flavour also works well in fish soups and stews. Whiting is naturally lean and protein-rich, with 18.3 g of protein per 100 g. For a lighter meal, bake or grill it with herbs and serve alongside vegetables rather than coating it in breadcrumbs.
How Nutritious Is Whiting fillet (raw)?
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 Whiting fillet (raw) 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 fillet (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Whiting fillet (raw) 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 (raw) Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.44g
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.