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🐟

●Low GI

⚡High Potassium

💪High Protein

Pan-fried Whiting Calories

High protein, low fat, source of omega-3

CALORIES

135kcal

0low

POTASSIUM

330mg

FIBER

Pan-fried Whiting Nutrition Facts

Selected: 100 g

135

KCAL / 100G

Carbs

2.1g

· 6%

Protein

19.5g

· 59%

Fat

5.2g

· 35%

Fiber

Pan-fried Whiting Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

2.1mg · 13% DV

0.5mg · 10% DV

0.16mg · 9% DV

Minerals

Selenium

23µg · 42% DV

Phosphorus

210mg · 30% DV

Iodine

35µg · 23% DV

Potassium ⭐

330mg · 10% DV

Pan-fried Whiting Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

Is Pan-fried Whiting 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 Pan-fried Whiting 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 Pan-fried Whiting 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

Pan-fried Whiting Fat Profile

SATURATED

1.1g

MONOUNSATURATED

2.1g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 0.2:1

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

Foods Similar to Pan-fried Whiting

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Air fryer salmon

208 kcal

🐟

Air-fried salmon

208 kcal

🐟

Tuna, water-packed, drained

116 kcal

🐟

Canned tuna in water

96 kcal

🥗🐟

Salmon salad

120 kcal

🐟

Canned tuna (drained)

116 kcal

🐟

Light tuna

116 kcal

🐟

Tuna in oil, drained

198 kcal

Pan-fried Whiting — Frequently Asked Questions

How many calories and how much protein are in pan-fried whiting?

Pan-fried whiting provides 135 calories and 19.5 g of protein per 100 g. The same serving contains 2.1 g of carbohydrates and 5.2 g of fat.

Is pan-fried whiting suitable for a keto diet?

Yes, pan-fried whiting is compatible with keto and ketovore diets. It has 2.1 g of carbohydrates per 100 g and a glycemic index of 0; it should be avoided by people with a fish allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.