1 serving (100 grams) contains 90 calories, 18.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
214.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| 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 | 71.4 mg | 5% | |
| 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
Whiting is a type of white fish commonly found in the Atlantic Ocean and the Mediterranean Sea. It is a lean fish known for its mild flavor and flaky texture, making it popular in European and North American cuisines, especially in fried or baked dishes. Nutritionally, whiting is low in calories, carbohydrate-free, and rich in protein, making it a good choice for those looking for a light yet satisfying source of nutrients. Additionally, it contains small but beneficial amounts of essential minerals like calcium and iron, as well as a significant amount of vitamin D, which helps support bone health and immune function.
Health Benefits
- Rich source of protein (18g per serving) to support muscle repair and growth.
- Contains 200 IU of vitamin D, which aids in maintaining healthy bones and supports immune health.
- Low in fat (1g per serving), making it a heart-friendly protein option.
Dietary Considerations
Selection and Storage
Store raw whiting in the refrigerator at 32°F (0°C) and consume within 2 days or freeze for prolonged storage up to 6 months. Cook thoroughly to an internal temperature of 145°F (63°C).
Common Questions About Whiting Nutrition
Is whiting high in protein?
Yes, whiting is an excellent source of protein, providing about 18 grams of protein per 100-gram serving. It is a lean fish with minimal fat content, making it a great choice for those looking to increase protein intake without consuming excess calories or fat.
Can I eat whiting on a keto diet?
Absolutely, whiting is a keto-friendly food since it contains 0 grams of carbs per serving. Its high protein content and low fat profile make it ideal for a keto diet, especially if paired with healthy fats like olive oil or avocado.
What are the health benefits of eating whiting?
Whiting is a nutrient-dense fish that is low in calories (90 per 100 grams) and high in protein, making it excellent for muscle repair and weight maintenance. It's also low in fat, sodium, and free of sugar and carbs, which supports heart health and blood sugar control when part of a balanced diet.
How much whiting should I eat per serving?
A typical serving size of whiting is 100 grams, which amounts to about 90 calories and 18 grams of protein. Depending on individual dietary needs, portions can be adjusted, but 3-4 ounces (85-113 grams) is a standard portion size for most adults.
How does whiting compare to similar fish like cod?
Whiting is very similar to cod in terms of nutritional value, offering comparable amounts of protein (18g in whiting vs. 20g in cod per 100 grams), zero carbs, and low fat. However, whiting is slightly lower in calories (90 vs. 82 for cod) and has a softer texture, which some prefer for recipes like fish cakes or frying.
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.
