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Whiting fish soup Calories
Rich in protein and omega-3, low calorie, contains minerals and vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Whiting fish soup (250 g) has 138 calories. That works out to 55 calories per 100 g. It contains 8.8 g of carbs, 16.3 g of protein, 3 g of fat and 0.8 g of fiber. Its 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Whiting fish soup Nutrition Facts
Selected: 1 cup (medium) · 250 g
138
KCAL / 250G
Carbs
8.8g
· 3% DV
Protein
16.3g
· 33% DV
Fat
3g
· 4% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 51% · Fat 21%
Whiting fish soup nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 8.8 g | 3% |
| Fiber | 0.8 g | 3% |
| Protein | 16.3 g | 33% |
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 Cup of Whiting fish soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 138 kcal |
| 100 g | 100 g | 55 kcal |
| 1 bottle (extra small) | 100 g | 55 kcal |
| 1 cup (small) | 150 g | 83 kcal |
| 1 bottle (small) | 200 g | 110 kcal |
| 1 bottle (large) | 330 g | 182 kcal |
| 1 cup (large) | 400 g | 220 kcal |
| 1 bottle (jumbo) | 500 g | 275 kcal |
| 1 cup (extra large) | 500 g | 275 kcal |
| 1 bottle (extra large) | 750 g | 413 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Whiting fish soup
How do you make whiting fish soup?
Whiting fish soup is made by gently cooking whiting with vegetables, then removing the fish from the bones and returning the flesh to the strained broth. Add lemon or a simple egg-and-lemon liaison if you want a richer, more traditional-style finish.
What ingredients go into whiting fish soup?
Whiting is the essential ingredient; onion, carrot, celery, and potato are common additions. Recipes vary: some use a lemon-and-egg liaison to thicken the broth, while others keep it clear and let the fish and vegetables provide the flavor.
Can you use frozen whiting for whiting fish soup?
Yes, frozen whiting works in whiting fish soup. Thaw it safely before cooking so it cooks evenly, and drain excess liquid if needed; frozen fillets can be more delicate, so handle them gently when removing bones.
How do you keep bones out of whiting fish soup?
Cook the whiting, lift it out, and carefully flake the flesh with your fingers before adding it back to the soup. Strain the broth through a fine sieve as well, and check each serving for bones, especially when serving children.
What fish can replace whiting in whiting fish soup?
Mild white fish with flesh that flakes easily can replace whiting in the soup. Choose a fish you can debone thoroughly; oily or strongly flavored varieties will make the broth taste noticeably different and may change its texture.
Is whiting fish soup healthy to eat?
Whiting fish soup can be a nourishing meal: it provides protein and omega-3 fats, while the broth and vegetables add fluid and other nutrients. Its overall balance also depends on the recipe, particularly how much salt or rich thickener is added.
Can you freeze whiting fish soup?
Yes, whiting fish soup can be frozen, although the fish and vegetables may soften after thawing. Cool it promptly and freeze it in a sealed container; soups thickened with egg or cream may separate, so add those ingredients after thawing when possible.
How should you store leftover whiting fish soup?
Cool leftover whiting fish soup promptly and refrigerate it in a covered container. Reheat only the amount you plan to eat, until steaming hot, and discard the soup if its smell or appearance has changed.
What should you serve with whiting fish soup?
Serve whiting fish soup hot with lemon and herbs, alongside crusty bread or a simple salad. If the soup is a starter, choose a lighter main dish so the meal does not feel overly heavy.
How is homemade whiting fish soup different from ready-made soup?
Homemade whiting fish soup is usually minimally processed, since it is prepared from fish, vegetables, and broth. Making it yourself also lets you control the seasoning and texture; ready-made versions can vary in ingredients and salt content.
Whiting fish soup Vitamins & Minerals
Vitamins
B12
2.75µg · 115% DV
B3
3mg · 19% DV
B5
0.75mg · 15% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
30µg · 55% DV
Iodine
45µg · 30% DV
Phosphorus
163mg · 23% DV
Sodium
525mg · 23% DV
Potassium ⭐
300mg · 9% DV
Whiting fish soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whiting fish soup
To burn the 138 calories in 1 cup (medium) (250 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 fish soup?
Whiting fish soup is a Turkish-style soup made with whiting, often simmered with onion, vegetables and fish stock. Recipes vary, especially in coastal homes where fresh fish is readily available.
It is served hot as a starter or a light meal, commonly finished with lemon and herbs; bread may be offered alongside. The mild fish and soft broth make it an easy dish to enjoy year-round. It provides protein while remaining low in calories, with 55 calories per 100 g. For a lighter bowl, keep the added oil modest and let the fish and vegetables bring the flavour.
How Nutritious Is Whiting fish soup?
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 fish soup 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 fish soup Contain Allergens?
Contains these allergens:
Which Diets Is Whiting fish soup 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
— Not suitable
Low FODMAP
— Not suitable
Whiting fish soup Fat Profile
SATURATED
0.63g
MONOUNSATURATED
0.88g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.