raw whiting
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, whiting is an excellent source of lean protein and essential nutrients like Vitamin B12 and selenium. It is very low in calories and saturated fat, making it a heart-healthy option that supports muscle repair and thyroid function.
A 100g serving of raw whiting provides approximately 18.31g of protein. This high protein-to-calorie ratio makes it an efficient source for muscle maintenance and growth without excessive caloric intake.
Absolutely. With only 90 calories and about 1.3g of fat per 100g, whiting is a nutrient-dense, low-calorie food. Its high protein content also helps promote satiety, which can help reduce overall calorie consumption throughout the day.
Yes, whiting contains 0g of carbohydrates, making it perfectly suitable for ketogenic and low-carb diets. It provides high-quality protein and essential minerals without impacting blood sugar or ketosis.
In its raw, natural state, whiting is 100% gluten-free. However, be cautious when ordering it at restaurants or preparing it at home, as common cooking methods like breading or deep-frying often involve wheat flour.
Whiting has a mild, slightly sweet flavor and a delicate, flaky texture. Because its taste is not overly 'fishy,' it is a versatile ingredient that pairs well with light seasonings, citrus, and fresh herbs.
Whiting is best prepared by pan-frying, baking, or grilling. Because the fillets are often thin and delicate, they cook very quickly—usually in just 2 to 4 minutes per side—and can easily fall apart if overhandled.
raw whiting is a versatile ingredient found in cuisines around the world. With 90 calories per 100g and 18.31 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Raw whiting should be kept in the coldest part of your refrigerator and used within 1 to 2 days of purchase. For longer storage, wrap it tightly in plastic wrap or vacuum-seal it and freeze for up to 3 months.
Fresh whiting should have firm, translucent flesh that springs back when touched and a mild, salty scent like the ocean. Avoid fish with a strong ammonia smell, slimy texture, or dull, brownish discoloration.
No, whiting is generally considered a low-mercury fish because it is smaller and lower on the food chain. It is considered a 'best choice' by many health organizations and is safe for most people to consume 2-3 times per week.