Know what’s on your plate
Whiting
Calories & nutrition facts
fried
Nutrition facts
Per 100 g% DV- Calories 127 kcal —
- Protein 23 g 46%
- Carbohydrate 0.6 g 0%
- Fat 3.6 g 5%
- Saturated fat 0.9 g 5%
- Fibre 0 g 0%
- Sodium 171 mg 7%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin E 1.3 mg 8%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 2.6 mg 16%
- Pantothenic acid (B5) 0.39 mg 8%
- Vitamin B6 0.26 mg 15%
- Folate (B9) 28.9 µg 7%
- Vitamin B12 1.9 µg 79%
Minerals
- Calcium 26.5 mg 2%
- Iron 0.5 mg 3%
- Magnesium 34.1 mg 8%
- Phosphorus 165 mg 13%
- Potassium 402 mg 9%
- Zinc 0.47 mg 4%
- Copper 0.02 mg 3%
- Manganese 0.01 mg 1%
- Selenium 25.2 µg 46%
- Iodine 213 µg 142%
Similar foods
- Whiting filletbreaded, fried190 kcal / 100 g
- Whiting stockfishdried, rehydrated92 kcal / 100 g
- Mixed species whitingcooked, dry heat116 kcal / 100 g
- Hakefried124 kcal / 100 g
- White fishbreaded and pan-fried193 kcal / 100 g
- Fried whitefishsaltwater, fried in oil, unsalted218 kcal / 100 g
- Saithefried149 kcal / 100 g
- Whitefishbreaded, fried198 kcal / 100 g
- Codfishfried75 kcal / 100 g
- Pollockcooked98 kcal / 100 g
Questions about Whiting
How do you cook whiting fillets without drying them out?
Pat them dry, season, then pan-fry in a little oil over a medium heat for about 3 minutes per side, depending on thickness. They are ready when the flesh turns opaque and flakes easily.
Does whiting have bones, and how do you remove them?
Whiting fillets can contain small pin bones. Run your finger along the centre line, then pull out any bones you find with clean tweezers before cooking.
How long does fresh whiting keep in the fridge?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. For longer storage, wrap it well and freeze it; thaw it overnight in the fridge.
What goes well with whiting?
Its mild flavour works with lemon, parsley, capers and a little butter. Serve it with boiled new potatoes and peas, or use it in fish pie or fishcakes.
Can you use whiting instead of cod?
Yes. Whiting is a mild white fish and works well in recipes calling for cod, such as fish pie or battered fish; its thinner fillets may cook faster, so check them early.
Can you eat whiting raw?
Only eat it raw if it has been handled and frozen specifically for raw consumption; ordinary fresh whiting may contain parasites. Cooking it until the flesh is opaque and flakes easily is the safer option.
Source: ANSES–Ciqual (France) 26021 · per 100 g · carbohydrate per EU label, fibre excluded
