Whiting
Whiting, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 98 kcal |
| Protein | 23.0 g |
| Fat | 0.9 g |
| Carbs | 0.0 g |
Whiting is a mild, white-fleshed saltwater fish, typically baked, grilled, or pan-fried and served as a main course. It is a lean, affordable option popular in European and Mediterranean cooking, often appearing in fish-and-chip shops and home kitchens alike. Per 100 g, cooked whiting provides 98 kcal, 23 g of protein, and just 0.9 g of fat, with no carbohydrates or fibre. It is a notable source of potassium at 400 mg per 100 g and phosphorus at 190 mg per 100 g, alongside niacin at 1.8 mg per 100 g. No glycemic index applies, as whiting contains no carbohydrates. It fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cooked whiting?
Cooked whiting contains 98 kcal per 100 g. A typical fillet of around 150 g would provide approximately 147 kcal, making it a relatively low-calorie protein source.
How much protein is in whiting?
Cooked whiting delivers 23 g of protein per 100 g, with virtually no fat (0.9 g) and zero carbohydrates. That makes it one of the leaner high-protein fish options available.
Is whiting keto-friendly?
Yes, cooked whiting is well suited to a keto diet — it contains 0 g of carbohydrates per 100 g and is high in protein at 23 g. Its low fat content of 0.9 g means it pairs easily with higher-fat sides to meet keto macros.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 98.3 kcal |
| Protein | 23.0 g |
| Fat | 0.90 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.13 g |
| Monounsaturated | 0.30 g |
| Polyunsaturated | 0.20 g |
| Omega-3 | 0.19 g |
| Omega-6 | 0.014 g |
| Cholesterol | 55.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 21.0 mg |
| Iron | 0.10 mg |
| Magnesium | 28.0 mg |
| Phosphorus | 190 mg |
| Potassium | 400 mg |
| Sodium | 110 mg |
| Zinc | 0.40 mg |
| Copper | 0.010 mg |
| Manganese | 0.010 mg |
| Selenium | 25.0 mcg |
| Iodine | 80.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.44 mg |
| Thiamin (B1) | 0.050 mg |
| Riboflavin (B2) | 0.31 mg |
| Niacin (B3) | 1.8 mg |
| Pantothenic acid (B5) | 0.24 mg |
| Vitamin B6 | 0.20 mg |
| Folate (B9) | 0 mcg |
| Vitamin B12 | 0 mcg |
