1 piece (medium) of Pan-fried Whiting (120 g) has 162 calories. That works out to 135 calories per 100 g. It contains 2.5 g of carbs, 23.4 g of protein, 6.2 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Pan-fried Whiting Nutrition Facts

Selected: 100 g

135

KCAL / 100G

Carbs

2.1g

· 1% DV

Protein

19.5g

· 39% DV

Fat

5.2g

· 7% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 6% · Protein 59% · Fat 35%

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

How Nutritious Is Pan-fried Whiting?

Nutrient density

High

65/ 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

56/ 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.

Pan-fried Whiting 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 Pan-fried Whiting

To burn the 135 calories in 100 g:

🚶

33min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

18min

Cycling

🏊

16min

Swimming

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

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.

Compare Pan-fried Whiting

🐟vs🐟

Pan-fried Whiting vs Salmon Fillet71 kcal fewer per 100 g

→🐟vs🐟

Pan-fried Whiting vs Canned Tuna19 kcal more per 100 g

→🐟vs🐟

Pan-fried Whiting vs Fish25 kcal more per 100 g

→🐟vs🐟

Pan-fried Whiting vs Tuna3 kcal more per 100 g

→

Foods Similar to Pan-fried Whiting

🐟

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 Pan-fried Whiting

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.

· Last updated: September 23, 2026