Seafood
raw whiting.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
raw southern whitingraw merlanraw silver hake
SERVING
CALORIES
90
PROTEIN
18.3g
CARBS
0g
FAT
1.3g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories90kcal—
Protein18.3g37%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.3g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol67mg22%
Water79.8g—
MINERALS
Sodium72mg3%
Potassium320mg7%
Calcium35mg3%
Iron0.40mg2%
Magnesium30mg7%
Phosphorus195mg16%
Zinc0.40mg4%
Copper0.03mg3%
Manganese0.01mg0%
Selenium33.1µg60%
VITAMINS
Vitamin A12µg1%
Vitamin C0mg0%
Vitamin D1.2µg6%
Vitamin E0.40mg3%
Vitamin K0.10µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.12mg9%
Niacin (B3)1.6mg10%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.20mg12%
Folate (B9)12µg3%
Vitamin B121.8µg75%
%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 oz3.5g
1 lb0.2g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein
- ✓Rich in Vitamin B12 for nerve health
- ✓Contains selenium which acts as a powerful antioxidant
- ✓Low in calories and fat, making it heart-healthy
- ✓Provides essential phosphorus for bone strength
COOKING TIPS
In the kitchen.
- 1Whiting has a very delicate texture; avoid overcooking to prevent it from falling apart
- 2The mild flavor pairs exceptionally well with lemon, butter, and fresh herbs like parsley
- 3Check carefully for small pin bones which are common in this species
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for no more than 1-2 days
- Keep tightly wrapped in plastic or foil to prevent drying out
- Freeze immediately if not using within 48 hours for up to 3 months
FAQ
Frequently asked questions.
How long does raw whiting last in the fridge?
Raw whiting is highly perishable and should be consumed within 1 to 2 days of purchase when stored at 40°F (4°C) or below.
Can you freeze raw whiting?
Yes, wrap it tightly in moisture-proof freezer wrap or heavy-duty freezer bags. It will maintain best quality for about 2 to 3 months.
What is a good substitute for whiting?
Cod, pollock, haddock, or hake are excellent substitutes as they share a similar mild flavor and flaky white texture.
How can I tell if raw whiting is fresh?
Look for firm, translucent flesh, a mild sea scent (not fishy), and if the head is attached, clear, bright eyes.
Is whiting high in mercury?
No, whiting is generally considered a low-mercury fish, making it a safer choice for regular consumption.
Does whiting have many bones?
Whiting does contain small pin bones. It is recommended to check the fillets manually or use tweezers to remove them before cooking.
What are the best cooking methods for whiting?
Because it is lean and delicate, it is best suited for pan-frying, deep-frying (fish and chips), or gentle baking.
Is whiting a sustainable seafood choice?
Sustainability varies by region; however, many whiting fisheries are well-managed. Check local seafood guides like Monterey Bay Aquarium Seafood Watch.
