Know what’s on your plate
Whiting
Calories & nutrition facts
mixed species, raw
Nutrition facts
Per 100 g% DV- Calories 90 kcal —
- Protein 18 g 37%
- Carbohydrate 0 g 0%
- Fat 1.3 g 2%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 72 mg 3%
- Cholesterol 67 mg 22%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 30 µg 3%
- Vitamin C 0 mg 0%
- Vitamin D 1.4 µg 7%
- Vitamin E 0.3 mg 2%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 1.3 mg 8%
- Pantothenic acid (B5) 0.22 mg 4%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 13 µg 3%
- Vitamin B12 2.3 µg 96%
- Choline 65 mg 12%
Minerals
- Calcium 48 mg 4%
- Iron 0.34 mg 2%
- Magnesium 21 mg 5%
- Phosphorus 222 mg 18%
- Potassium 249 mg 5%
- Zinc 0.88 mg 8%
- Copper 0.03 mg 3%
- Manganese 0.1 mg 5%
- Selenium 32.1 µg 58%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 90 | 18 g | 0 g | 1.3 g |
| 1 × fillet | 92 g | 83 | 17 g | 0 g | 1.2 g |
| 1 × oz | 85 g | 77 | 16 g | 0 g | 1.1 g |
| 2 × fillet | 184 g | 166 | 34 g | 0 g | 2.4 g |
| ½ × fillet | 46 g | 41 | 8.4 g | 0 g | 0.6 g |
| 3 × fillet | 276 g | 248 | 51 g | 0 g | 3.6 g |
| 4 × fillet | 368 g | 331 | 67 g | 0 g | 4.8 g |
Similar foods
- Whiting filletbreaded, fried190 kcal / 100 g
- Mixed species whitingcooked, dry heat116 kcal / 100 g
- Blue whiting filletraw77 kcal / 100 g
- Whiting stockfishdried, rehydrated92 kcal / 100 g
- Hakewhiting, mixed species, raw90 kcal / 100 g
- Mixed species whitefishraw134 kcal / 100 g
- White hakefrozen, raw
- Haddockraw74 kcal / 100 g
- Ling fishraw87 kcal / 100 g
- Alaska pollockraw56 kcal / 100 g
Questions about Whiting
How do you cook whiting fillets in the oven?
Bake them at 200 °C for about 10–12 minutes, depending on thickness, until the flesh is opaque and flakes easily. A little oil, lemon and parsley keeps the mild fish moist without masking its flavour.
How long should you fry whiting in a pan?
Pat the fillets dry and cook them in a lightly oiled hot pan for about 3–4 minutes per side, turning once. They are ready when the centre is opaque and separates easily into flakes.
What dishes can you make with whiting?
Whiting works well in fish pie, fishcakes and battered fish with chips. Its mild flavour also suits a simple meal with boiled potatoes, peas and lemon.
How do you choose fresh whiting?
Look for firm, moist flesh and a clean, mild sea smell; avoid fish with a sour or ammonia-like odour. If buying whole, the eyes should look clear rather than cloudy.
How should you store fresh whiting?
Keep it covered in the coldest part of the fridge and cook it within one to two days of buying. For longer storage, wrap it well and freeze it; thaw it in the fridge before cooking.
Is whiting a good source of vitamin B12?
Yes. Whiting is high in vitamin B12, with 2.3 µg per 100 g.
Can you use whiting instead of haddock?
Yes, whiting can replace haddock in fishcakes, fish pie and battered fish. Haddock has fewer calories per 100 g (74 kcal versus 90 kcal), while both have mild, flaky white flesh.
Source: USDA FoodData Central 173713 · per 100 g · carbohydrate per EU label, fibre excluded
