Group · Fish
Whiting
Whiting is a lean white fish of the cod family, close to cod and pollock. Recognisable by its fine, tender and delicate flesh, it is caught mainly in the Atlantic and the Channel. You can find it fresh as fillets or whole, but also frozen or breaded. Much appreciated for its mildness and ease of cooking, it fits perfectly into a balanced diet. With only 79.2 kcal per 100 g and nearly 18.8 g of protein, whiting is among the most useful fish for anyone watching their weight. Low in fat and free of carbohydrates, it provides high-quality protein while staying light and easy to digest.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 79 kcal |
| Kilojoules | 336 kJ |
| Protein | 18,8 g |
| Fat | 0,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin D4,11 µg82 %
- Iodine94,9 µg63 %
- DHA0,14 g56 %
- Selenium30,2 µg55 %
- Vitamin B121,33 µg53 %
- Phosphorus196 mg28 %
- Potassium417 mg21 %
- EPA0,05 g18 %
See the other 16 nutrients
- Vitamin B32,26 mg14 %
- Vitamin B60,18 mg13 %
- Magnesium31,7 mg8 %
- Total omega-30,19 g7 %
- Vitamin B913 µg7 %
- Zinc0,39 mg4 %
- Vitamin E0,46 mg4 %
- Vitamin B10,03 mg2 %
- Calcium18 mg2 %
- Iron0,31 mg2 %
- Vitamin B50,12 mg2 %
- Vitamin B20,02 mg2 %
- Vitamin A3 µg0 %
- Vitamin K10,1 µg0 %
- Omega-3 ALA0 g0 %
- Omega-6 LA0 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Whiting suits many preparations thanks to its fragile flesh, which needs quick and delicate cooking. Allow a portion of 120 to 150 g per adult. To preserve its qualities, choose gentle cooking: steamed, in a parcel, in court-bouillon or quickly pan-fried. Deep-frying and breadcrumbs, though more indulgent, add to the nutritional values and are best kept for occasions if you are watching your waistline.
Nutritional values and benefits: with 18.8 g of protein and 0.47 g of fat per 100 g, whiting is a lean fish par excellence. It contains neither carbohydrates nor fibre, which gives it a zero glycaemic index. Its richness in complete protein makes it an ally for maintaining muscle mass. It also provides iodine, phosphorus, selenium and B vitamins.
- Pairings: steamed vegetables, brown rice, quinoa, lemon, fresh herbs and a drizzle of olive oil.
- Seasonality: best from autumn to spring, when its flesh is at its firmest.
- Storage: eat it very fresh within 24 hours, or go for frozen, which preserves its qualities well.
For active people: whiting is an excellent source of lean protein, ideal when cutting or losing body fat. Light and easy to digest, it suits the evening meal after a session perfectly, without overloading digestion. Paired with wholegrain starchy foods, it makes a balanced recovery dinner. To vary your intake, alternate with other white fish such as cod or pollock, and explore oilier fish such as mackerel, which are rich in complementary omega-3.
Weight control: with its low calorie density and lack of carbohydrates, whiting is a first-rate asset for weight loss. Just watch the garnish and the cooking fat, which quickly push up the calorie count. You can discover other options in the fish family and compare their values with the calorie table. Eaten twice a week, whiting contributes fully to a varied, tasty and light diet.