1 serving (100 grams) contains 90 calories, 18.0 grams of protein, 1.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
214.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.6 g | 4% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 42.9 g | 85% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Whiting fish
Whiting fish is a mild-flavored white fish commonly found in the Atlantic Ocean and the Mediterranean Sea, particularly in waters off Europe and North America. Popular in cuisines such as British, Mediterranean, and American, this fish is often enjoyed baked, fried, or grilled. Whiting is a lean source of protein, low in fat, and rich in essential nutrients. A typical 100-gram serving of cooked Whiting contains around 90 calories, 19 grams of protein, and minimal saturated fat. It provides key vitamins and minerals such as vitamin B12, selenium, and phosphorus, supporting various bodily functions. Its delicate taste and flaky texture make it a versatile option suitable for numerous recipes while being a nutritious choice for many diets.
Health Benefits
- High in protein (19 grams per 100 grams), essential for muscle repair and growth.
- Rich in vitamin B12, supporting red blood cell formation and neurological function.
- Provides selenium, which acts as an antioxidant and supports immune system health.
- Contains phosphorus, which is critical for bone health and energy production.
- Low in fat and calories, making it a heart-healthy and weight management-friendly option.
Dietary Considerations
Selection and Storage
Store raw Whiting fish in the refrigerator at 32°F (0°C) and consume within 1-2 days. For longer storage, freeze immediately and use within 2-3 months. Thaw in the refrigerator before cooking to maintain freshness and texture.
Common Questions About Whiting fish Nutrition
Is whiting fish high in protein?
Yes, whiting fish is a good source of protein, containing approximately 18 grams of protein per 100 grams of cooked fish. It is a lean protein source with minimal fat and an excellent option for building and repairing muscles.
Can I eat whiting fish on a keto diet?
Yes, whiting fish is keto-friendly as it is low in carbohydrates, containing virtually zero carbs. It is also rich in protein and healthy fats, making it an ideal choice for a keto or low-carb diet.
What are the health benefits or concerns of eating whiting fish?
Whiting fish is rich in omega-3 fatty acids, which support heart health and brain function. It is also a good source of vitamins B6 and B12, essential for energy production and red blood cell formation. However, as with all fish, there may be concerns about mercury levels; it’s advisable to consume in moderation, particularly for pregnant women and children.
What is the recommended serving size for whiting fish?
A standard serving size of whiting fish is about 3-4 ounces (85-113 grams) of cooked fish. This portion provides approximately 90-120 calories, making it a healthy choice for a balanced diet when paired with vegetables or whole grains.
How does whiting fish compare to cod in taste and nutrition?
Whiting fish is milder and softer in texture compared to cod, which has a firmer and flakier texture. Nutritionally, both are lean, low-calorie options with similar protein content; however, cod may have a slightly higher level of omega-3 fatty acids. Whiting is often more budget-friendly, making it a good alternative to cod.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
