1 piece (medium) of Whiting Fish (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.

Whiting Fish Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 0% DV

Protein

18.5g

· 37% DV

Fat

1.2g

· 2% DV

Fiber

· 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 Fish Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

2.2mg · 14% DV

0.18mg · 11% DV

0.5mg · 10% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

30µg · 20% DV

Potassium ⭐

320mg · 9% DV

How Nutritious Is Whiting Fish?

Nutrient density

High

70/ 100

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

59/ 100

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 Fish Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whiting Fish

To burn the 90 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whiting Fish 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 Fish Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Whiting Fish 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 Fish Fat Profile

SATURATED

0.25g

MONOUNSATURATED

0.35g

POLYUNSATURATED

0.42g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Whiting Fish

🐟vs🐟

Whiting Fish vs Salmon Fillet116 kcal fewer per 100 g

→🐟vs🐟

Whiting Fish vs Canned Tuna26 kcal fewer per 100 g

→🐟vs🐟

Whiting Fish vs Fish20 kcal fewer per 100 g

→🐟vs🐟

Whiting Fish vs Tuna42 kcal fewer per 100 g

→

Foods Similar to Whiting Fish

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Whiting Fish

How many calories and how much protein are in whiting fish?

Whiting fish provides 90 calories and 18.5 g of protein per 100 g. It contains 0 g of carbohydrates.

Is whiting fish suitable for a keto diet?

Yes. With 0 g of carbohydrates per 100 g, whiting fish is suitable for keto and ketovore diets. It is an unprocessed fish and contains the fish allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026