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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
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.
cooked whiting is a versatile ingredient found in cuisines around the world. With 116 calories per 100g and 23.48 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 0 recipes featuring cooked whiting with step-by-step instructions.
Browse recipes →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.
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.