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Whiting (Steamed) Calories
Lean protein, low calorie, 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 (Steamed) (120 g) has 103 calories. That works out to 86 calories per 100 g. It contains 0 g of carbs, 21.6 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 (Steamed) Nutrition Facts
Selected: 1 piece (medium) · 120 g
103
KCAL / 120G
Carbs
0g
· 0% DV
Protein
21.6g
· 43% DV
Fat
1.4g
· 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 87% · Fat 13%
Whiting (Steamed) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.6 g | 43% |
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 (Steamed)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 103 kcal |
| 1 piece (extra small) | 60 g | 52 kcal |
| 1 piece (small) | 90 g | 77 kcal |
| 100 g | 100 g | 86 kcal |
| 1 cup (medium) | 140 g | 120 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 (Steamed)
How do you steam whiting?
Steam whiting in a covered steamer until the flesh turns opaque and separates easily with a fork. Add lemon slices, herbs, or a little black pepper for flavor, and avoid overcooking so the delicate fish stays moist.
What does steamed whiting taste like?
Steamed whiting has a mild, delicate flavor and tender flakes, without the pronounced taste of oily fish. Lemon, parsley, and dill complement it well without overwhelming its natural flavor.
Is whiting the same fish as cod?
No, whiting is not the same species as cod, although both belong to the cod family. Whiting is generally smaller and has a milder flavor and softer texture than the cod commonly sold as fillets.
Does steamed whiting have bones?
Yes, steamed whiting can contain bones, especially when cooked whole. A boneless fillet is easier to serve, but check it carefully before eating because small pin bones may remain.
How can you tell when steamed whiting is cooked?
Steamed whiting is cooked when its flesh is opaque and flakes apart easily when tested with a fork. If the center still looks translucent, continue steaming briefly; cooking it too long can make the fish dry and fragile.
What should you serve with steamed whiting?
Serve steamed whiting with steamed vegetables, a crisp salad, or boiled potatoes for a simple meal. Lemon and fresh herbs make an easy accompaniment, while rice or grains add a more substantial side.
Can you use frozen whiting for steaming?
Yes, you can steam whiting that has been thawed safely in the refrigerator. Pat it dry before cooking so excess water does not dilute the seasoning, and check that the thickest part is fully cooked.
How do you keep steamed whiting from falling apart?
Keep steamed whiting intact by avoiding overcooking and handling it as little as possible. Lift cooked portions with a wide spatula rather than turning them in the steamer; the fish’s tender flakes break easily.
How long does leftover steamed whiting keep in the fridge?
Keep leftover steamed whiting in a covered container in the refrigerator and eat it within a few days. Refrigerate it promptly rather than leaving it at room temperature, and reheat it until hot throughout.
Is steamed whiting a good choice for weight loss?
Yes, steamed whiting can fit a weight-loss meal because it provides lean protein without needing added frying fat. Pair it with vegetables or salad, and use rich sauces sparingly to keep the meal lighter.
Whiting (Steamed) Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
2.76mg · 17% DV
B5
0.72mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
396mg · 12% DV
Sodium
84mg · 4% DV
Whiting (Steamed) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whiting (Steamed)
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 (Steamed)?
Steamed whiting is a gently cooked fish dish that lets the mild flavour and delicate flesh of whiting come through. It is prepared with steam, sometimes alongside simple aromatics or vegetables, rather than coated or fried.
The flesh is white, tender and flakes easily, so it works well with lemon, herbs and a side of vegetables or salad. In places where whiting is commonly eaten, it may be served as a straightforward lunch or dinner; it also makes an easy light meal for cooks elsewhere. It is lean and protein-rich, with 18 g of protein per 100 g. Pair it with vegetables and a modest portion of potatoes or grains for a more filling plate.
How Nutritious Is Whiting (Steamed)?
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 (Steamed) 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 (Steamed) Contain Allergens?
Contains these allergens:
Which Diets Is Whiting (Steamed) 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 (Steamed) Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.48g
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.