Seafood
cooked whiting.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
116
PROTEIN
23.5g
CARBS
0g
FAT
1.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories116kcal—
Protein23.5g47%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.7g2%
Saturated fat0.40g2%
Cholesterol84mg28%
Water74.7g—
MINERALS
Sodium132mg6%
Potassium434mg9%
Calcium62mg5%
Iron0.42mg2%
Magnesium27mg6%
Phosphorus285mg23%
Zinc0.53mg5%
Copper0.04mg4%
Manganese0.13mg6%
Selenium41.1µg75%
VITAMINS
Vitamin A38µg4%
Vitamin C0mg0%
Vitamin D1.8µg9%
Vitamin E0.38mg3%
Vitamin K0.10µg0%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.06mg5%
Niacin (B3)1.7mg10%
Pantothenic acid (B5)0.25mg5%
Vitamin B60.18mg11%
Folate (B9)15µg4%
Vitamin B122.6µg108%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece100g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean protein, crucial for muscle repair and growth.
- ✓Rich in Vitamin B12, which is essential for nerve function and the formation of red blood cells.
- ✓Provides a good amount of selenium, an antioxidant that helps protect cells from damage.
- ✓Low in fat and calories, making it a healthy choice for weight management and cardiovascular health.
COOKING TIPS
In the kitchen.
- 1Whiting has a delicate, mild flavor and a flaky texture, so it cooks very quickly. Avoid overcooking to prevent it from becoming dry.
- 2Its mild taste pairs well with simple seasonings like lemon, dill, parsley, salt, and pepper.
- 3Ideal for pan-frying, baking, broiling, or deep-frying, as famously used in fish and chips.
- 4To check for doneness, insert a fork at an angle into the thickest part and twist gently. The fish should be opaque and flake easily.
STORAGE
Keep it fresh.
- Store cooked whiting in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 2-3 days.
- For longer storage, freeze in a freezer-safe bag or airtight container for up to 3 months. Thaw in the refrigerator before reheating.
FAQ
Frequently asked questions.
Is cooked whiting healthy?
Yes, cooked whiting is a highly nutritious lean protein. It is low in calories and saturated fat while being rich in Vitamin B12 for nerve health and selenium, an antioxidant that protects cells from damage.
How much protein is in cooked whiting?
Cooked whiting is an excellent protein source, providing approximately 23.48g of protein per 100g serving. This makes it ideal for muscle repair, growth, and maintaining satiety throughout the day.
Is cooked whiting good for weight loss?
Yes, it is an excellent choice for weight management. With only 116 calories and 1.69g of fat per 100g, it allows you to consume a high volume of protein with very few calories.
Is cooked whiting keto-friendly?
Absolutely. Cooked whiting contains 0g of carbohydrates, making it perfectly suited for ketogenic and other low-carb diets. Just ensure it isn't prepared with flour or breading.
Is cooked whiting gluten-free?
Naturally, cooked whiting is 100% gluten-free. However, if you are buying it pre-prepared, check that it hasn't been dusted in flour or coated in breadcrumbs, which are common preparation methods.
What does cooked whiting taste like?
Whiting has a very mild, slightly sweet flavor and a delicate, flaky texture. Because it is not an oily fish, it lacks the strong 'fishy' taste found in species like sardines or mackerel.
How long does cooked whiting last in the fridge?
Once cooked, whiting should be stored in an airtight container and kept in the refrigerator. It is best consumed within 3 to 4 days for optimal safety and flavor.
Can I freeze cooked whiting?
Yes, you can freeze cooked whiting for up to 2 months. To maintain the best texture, wrap it tightly in plastic wrap or foil and place it in a heavy-duty freezer bag to prevent freezer burn.
How do you reheat cooked whiting without drying it out?
The best way to reheat whiting is in a pan over low heat with a small amount of water, butter, or oil to add moisture. If using a microwave, use a lower power setting and cover the fish to trap steam.
Is whiting high in mercury?
No, whiting is considered a low-mercury fish. It is generally safe for regular consumption, including for sensitive groups like pregnant women and young children, when eaten in recommended weekly portions.
