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Whiting

Whiting · Merlangius merlangus

Fish, whiting, mixed species, cooked, dry heat

Nutrition facts per 100 g · edible portion

Aquatic Foods
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2 forms & preparations
Fish, whiting, mixed species, cooked, dry heat Fish, whiting, mixed species, raw
Keto-friendly Gluten-free Dairy-free Contains Fish

Dietary labels are inferred automatically from Fish, whiting, mixed species, cooked, dry heat's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

6%
115 kcal Calories
47%
23.5 g Protein
0%
0.0 g Carbs
2%
1.7 g Fat

Very good nutrient density 45/100

How many beneficial nutrients Fish, whiting, mixed species, cooked, dry heat delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Fish, whiting, mixed species, cooked, dry heat come from — the split across carbs, fat & protein.

What Fish, whiting, mixed species, cooked, dry heat is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B12108% Selenium75% Protein47% Phosphorus23% Choline15% Vitamin B611% Niacin (B3)10%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate0.0 g
0%
Dietary Fiber0.0 g
0%
Total Sugars0.0 g—
Fats & Fatty AcidsAmount% DV
Total Fat1.7 g
2%
Saturated Fat0.4 g
2%
Monounsaturated Fat0.4 g—
Polyunsaturated Fat0.6 g—
Omega-3 Fatty Acids13.0 mg—
Omega-6 Fatty Acids20.0 mg—
Protein & Amino AcidsAmount% DV
Protein23.5 g
47%
Histidine691.0 mg—
Isoleucine1,082.0 mg—
Leucine1,908.0 mg—
Lysine2,156.0 mg—
Methionine695.0 mg—
Phenylalanine917.0 mg—
Threonine1,029.0 mg—
Tryptophan263.0 mg—
Valine1,210.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)38.0 mcg
4%
Vitamin C0.0 mg
0%
Vitamin D1.8 mcg
9%
Vitamin E0.4 mg
3%
Vitamin K0.1 mcg
0%
Thiamin (B1)0.1 mg
6%
Riboflavin (B2)0.1 mg
5%
Niacin (B3)1.7 mg
10%
Vitamin B60.2 mg
11%
Folate (B9)15.0 mcg
4%
Vitamin B122.6 mcg
108%
Pantothenic Acid (B5)0.3 mg
5%
Choline83.3 mg
15%
MineralsAmount% DV
Calcium62.0 mg
5%
Iron0.4 mg
2%
Magnesium27.0 mg
6%
Phosphorus285.0 mg
23%
Potassium434.0 mg
9%
Sodium132.0 mg
6%
Zinc0.5 mg
5%
Copper0.0 mg
4%
Manganese0.1 mg
6%
Selenium41.1 mcg
75%
SterolsAmount% DV
Cholesterol84.0 mg
28%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash1.5 g—

About Fish, whiting, mixed species, cooked, dry heat

Whiting (Merlangius merlangus) is a small, slender member of the cod family from the North Atlantic and a popular, affordable food fish in Europe; the name is also used for similar mild white fish elsewhere. It has soft, lean, white flesh with a delicate, slightly sweet flavor and a fine, light flake. Whiting is a good low-fat source of lean protein, supplying vitamin B12, selenium, phosphorus, iodine, and some omega-3 fatty acids.

Because the flesh is tender and quick-cooking, it is often floured or breaded and pan-fried or deep-fried, as in classic fried whiting, and it is also baked, steamed, poached, grilled, or used in fish cakes, soups, and stews. Its mild taste welcomes lemon, herbs, and light seasoning. The soft flesh is best handled gently and cooked just until it flakes. Choose fish that smells clean and fresh with firm flesh, and store whiting well chilled, using it within a day, or freeze it.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fish, whiting, mixed species, cooked, dry heat?

There are 115 calories in 100 g of Fish, whiting, mixed species, cooked, dry heat, or about 98 calories in 3 oz (85 g).

How much protein is in Fish, whiting, mixed species, cooked, dry heat?

Fish, whiting, mixed species, cooked, dry heat contains 23.5 g of protein per 100 g.

How many carbs are in Fish, whiting, mixed species, cooked, dry heat?

Fish, whiting, mixed species, cooked, dry heat has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, whiting, mixed species, cooked, dry heat?

Fish, whiting, mixed species, cooked, dry heat provides 1.7 g of total fat per 100 g.

What is Fish, whiting, mixed species, cooked, dry heat a good source of?

Fish, whiting, mixed species, cooked, dry heat is an excellent source of Vitamin B12 (108% DV), Selenium (75% DV), Protein (47% DV) and Phosphorus (23% DV) and a good source of Choline, Vitamin B6 and Niacin (B3) (per 100 g). Daily Values are based on a 2,000-calorie diet.

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