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whiting fillets.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
90
PROTEIN
18.3g
CARBS
0g
FAT
1.3g
FIBER
0g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 0.10 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories90kcal—
Protein18.3g37%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.3g2%
Saturated fat0.30g2%
Trans fat0g—
Cholesterol65mg22%
Water79.5g—
MINERALS
Sodium72mg3%
Potassium320mg7%
Calcium35mg3%
Iron0.40mg2%
Magnesium28mg7%
Phosphorus210mg17%
Zinc0.40mg4%
Copper0.03mg3%
Manganese0.01mg0%
Selenium33µg60%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D1.2µg6%
Vitamin E0.50mg3%
Vitamin K0.10µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.12mg9%
Niacin (B3)2.3mg14%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.20mg12%
Folate (B9)5.0µg1%
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 oz28.4g
1 lb453.6g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, low-calorie protein
- ✓Rich in Vitamin B12 for nerve health and energy
- ✓Low in mercury compared to larger predatory fish
- ✓Provides phosphorus for healthy bones and teeth
COOKING TIPS
In the kitchen.
- 1Whiting has delicate flesh; cook quickly to avoid it falling apart
- 2Ideal for pan-frying with a light dusting of flour or breadcrumbs
- 3Avoid over-seasoning as the flavor is mild and easily overwhelmed
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 in an airtight container to prevent drying
- Freeze for up to 6 months if tightly sealed in vacuum bags or heavy-duty foil
FAQ
Frequently asked questions.
How long do whiting fillets last in the fridge?
Fresh whiting fillets should be consumed within 1 to 2 days of purchase for optimal safety and flavor.
What is a good substitute for whiting?
Other mild, white flaky fish like cod, pollock, or haddock are excellent substitutes.
Is whiting high in mercury?
No, whiting is generally considered a low-mercury fish, making it a safer choice for regular consumption.
How do I know if the fillets are fresh?
Fresh fillets should have a mild, sea-like scent, firm flesh that springs back when touched, and a moist, translucent appearance.
Does whiting have a lot of bones?
Fillets are usually deboned, but whiting can have small pin bones. It is always best to check by running your finger along the center of the fillet.
What is the best way to cook whiting?
Pan-searing, deep-frying in a light batter, or baking with lemon and herbs are the most popular methods.
Is whiting a sustainable fish choice?
Sustainability varies by region and catch method; look for MSC-certified whiting for the most eco-friendly option.
RECIPES
Cook with whiting fillets.
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