Food guide

Whiting

Whiting is a widely eaten fish or shellfish, usually served with grain or vegetables.

SeafoodProtein-Rich

Whiting, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of whiting for fair comparison. Typical serving: 100 g — 116 kcal per 100 g serving.

Nutrition information for Whiting
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	116 kcal	116 kcal	100 kcal
Protein	23.5 g	23.5 g	20.3 g
Carbohydrate	0 g	0 g	0 g
Fat	1.7 g	1.7 g	1.5 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of whiting, with a typical serving and FDA Daily Value for adults.

Micronutrients for Whiting
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	38 µg	38 µg	4%
Vitamin C	0 mg	0 mg	0%
Vitamin D	1.8 µg	1.8 µg	9%
Vitamin E	0.38 mg	0.38 mg	3%
Vitamin K	0.1 µg	0.1 µg	<1%
Thiamin	0.068 mg	0.068 mg	6%
Riboflavin	0.06 mg	0.06 mg	5%
Niacin	1.7 mg	1.7 mg	11%
Vitamin B6	0.18 mg	0.18 mg	11%
Folate	15 µg	15 µg	4%
Vitamin B12	2.6 µg	2.6 µg	108%
Pantothenic acid	0.25 mg	0.25 mg	5%
Choline	83.3 mg	83.3 mg	15%
Minerals
Calcium	62 mg	62 mg	5%
Iron	0.42 mg	0.42 mg	2%
Magnesium	27 mg	27 mg	6%
Phosphorus	285 mg	285 mg	23%
Potassium	434 mg	434 mg	9%
Sodium	132 mg	132 mg	6%
Zinc	0.53 mg	0.53 mg	5%
Selenium	41.1 µg	41.1 µg	75%
Copper	0.04 mg	0.04 mg	4%
Manganese	0.13 mg	0.13 mg	6%

Source: USDA FoodData Central — Fish, whiting, mixed species, cooked, dry heat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat whiting?

A concentrated protein food for the calories it costs.
Whiting is a widely eaten fish or shellfish, usually served with grain or vegetables.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Rice, Vegetables, Lemon.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.