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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, whiting fillets are highly nutritious. They are an excellent source of lean protein, Vitamin B12 for nerve health, and selenium, which acts as a powerful antioxidant to support thyroid function and protect cells from damage.
Whiting is a high-protein seafood choice, providing approximately 18.3 grams of protein per 100-gram serving. This makes it an ideal food for muscle repair, growth, and maintaining overall body function.
Absolutely. With only 90 calories and 1.3 grams of fat per 100 grams, whiting is a very lean protein source. Its high protein content helps promote satiety, making it easier to manage calorie intake while supporting metabolic health.
Yes, whiting is excellent for keto and low-carb diets because it contains zero carbohydrates. While it is low in fat, it can be easily incorporated into keto meals by cooking it with healthy fats like olive oil, butter, or cream sauces.
Fresh, plain whiting fillets are naturally gluten-free. However, you should be cautious with pre-packaged, breaded, or battered whiting, as these often contain wheat-based coatings that are not gluten-free.
Whiting has a mild, delicate, and slightly sweet flavor with a firm yet flaky texture. Because it lacks a strong 'fishy' taste, it is a popular choice for children and those who prefer subtle seafood flavors.
Whiting fillets are thin and cook very quickly. They are best prepared by pan-frying, baking, or grilling for about 2-3 minutes per side until the flesh is opaque and flakes easily with a fork.
whiting fillets is a versatile ingredient found in cuisines around the world. With 90 calories per 100g and 18.3 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →No, whiting is generally low in mercury compared to larger predatory fish like tuna or swordfish. This makes it a safer seafood option for regular consumption, including for children and pregnant women.
Fresh whiting fillets should be stored in the coldest part of your refrigerator and consumed within 1 to 2 days of purchase. For longer storage, they can be wrapped tightly and frozen for up to 3 months.
Yes, the skin on whiting is edible and becomes pleasantly crispy when pan-seared. If you prefer not to eat it, the skin can be easily removed after cooking as the flesh pulls away from it quite simply.
