How many calories is in whiting fish?

Whiting is a delicious, healthy fish that is low in calories and fat but high in protein. Many people want to know how many calories are in whiting fillets or whiting fish so they can determine if it fits into their diet or calorie goals. In this comprehensive guide, we will provide a detailed breakdown of the calorie and nutritional contents of whiting fish to answer the question, how many calories are in whiting fish?

What is Whiting Fish?

Whiting is a white, lean fish found in oceans around the world. It belongs to the cod family Gadidae and its scientific name is Merlangius merlangus. Whiting has a delicate, mild flavor and flaky white flesh. It is caught wild but some whiting is also farmed.

Whiting is called by many different names around the world. In the UK and Ireland it is referred to as whiting. In the US and Canada it may be called silver hake. In Australia and New Zealand, it is known as hoki or blue grenadier. But no matter what it is called, it is the same fish species.

Whiting Nutrition Facts

Whiting is an excellent source of lean protein. A 3 ounce cooked portion contains about 22 grams of protein. Protein provides amino acids that are essential for building and repairing muscle tissue as well as supporting many bodily functions.

Whiting is also low in fat, with only about 1 gram of fat per 3 ounce serving. The majority of the fat in whiting is healthy omega-3 fatty acids. Omega-3s offer many benefits including supporting heart and brain health.

In addition, whiting fish provides important vitamins and minerals like selenium, niacin, vitamin B12 and phosphorus.

Here is an overview of the nutrition facts for a 3 ounce cooked portion of whiting fish:

– Calories: 88
– Protein: 22g
– Fat: 1g
– Saturated fat: 0.1g
– Omega-3 fatty acids: 0.4g
-Cholesterol: 37mg
– Sodium: 74mg
– Carbohydrates: 0g
– Vitamin B12: 2.9mcg (48% DV)
– Selenium: 36mcg (52% DV)
– Niacin: 2.8mg (14% DV)
– Phosphorus: 191mg (19% DV)

As you can see, whiting is high in protein, low in fat and calories, and provides important vitamins and minerals. Adding it to your diet can be beneficial for health.

How Many Calories in Whiting Fish

Now that we have looked at the general nutrition profile of whiting, how many calories are actually in whiting fish?

On average, there are about 88 calories in a 3 ounce cooked serving of whiting fish. However, the exact calorie count can vary slightly depending on factors like:

– Preparation method – pan fried, baked, grilled etc.
– Parts of the fish – fillet vs whole fish with bones
– Size and thickness of the fillet or fish
– Whether it is wild caught or farmed
– Any added ingredients or breading

As a general guideline though, a 3 ounce portion, which is about the size of a deck of cards, contains 88 calories for baked or grilled whiting.

Here is a calorie breakdown for different serving sizes of plain whiting fish:

– 2 ounces – 59 calories
– 3 ounces – 88 calories
– 4 ounces – 118 calories
– 6 ounces – 177 calories
– 8 ounces – 236 calories
– 12 ounces – 354 calories
– 1 pound – 565 calories

So as you can see, whiting is a low calorie fish. Even a larger 6 ounce serving only provides about 177 calories, making it perfect for any diet focused on calorie control or weight loss.

Comparing Calories in Whiting vs. Other Fish

How do the calories in whiting compare to some other popular types of fish? Here is a quick calorie comparison (based on 3 ounce cooked servings):

– Whiting – 88 calories
– Tilapia – 94 calories
– Cod – 89 calories
– Flounder – 97 calories
– Halibut – 111 calories
– Salmon – 156 calories
– Mackerel – 178 calories
– Tuna – 119 calories

As you can see, whiting is very similar in calories and nutrition to other white fish like tilapia, cod and flounder. It is higher in calories than some white fish but lower than most fatty fish like salmon and mackerel. So whiting provides an excellent source of low calorie protein.

Calories in Whiting Fish Fillets vs Whole Fish

You may be wondering whether there is a difference in calories between whiting fillets versus a whole fish with bones.

In general, a 3 ounce serving will contain about the same calories whether it comes from a fillet or a whole cooked fish. However, fillets are slightly leaner because they do not contain any bones or skin.

Here is a comparison:

– 3 oz whiting fillet – 84 calories
– 3 oz whole whiting fish – 88 calories

So while a whole cooked whiting may provide a few more calories, the difference is minimal. The bones and skin can add flavor and nutrients like calcium, so it is more a matter of personal preference.

Calories in Breaded or Fried Whiting

Up to now, the nutrition information has been for plain baked or grilled whiting without any additional ingredients.

But what if you want to enjoy whiting fish fried, breaded or part of a fish fry?

Frying and breading will increase the calories and fat content. A 3 ounce serving of breaded and fried whiting contains about 196 calories, 10g total fat, and 2g saturated fat.

So breaded whiting has over twice as many calories as plain baked or grilled. The extra calories come from the oil or butter used for frying.

If you batter your whiting, that will add even more calories from the batter mix. Cornmeal or flour batter adds about 50-70 extra calories per serving.

Here is a calorie comparison:

– 3 oz baked whiting no oil – 88 calories
– 3 oz pan fried whiting – 130 calories
– 3 oz breaded and fried whiting – 196 calories
– 3 oz breaded and fried with cornmeal batter – 230 calories

While the breaded, fried preparation does taste delicious, stick to it only occasionally if you are monitoring your calorie intake. Enjoy baked, broiled, grilled or poached more often to keep the calories down.

Health Benefits of Whiting Fish

Now you know how many calories are in whiting fish. But it offers so many more benefits beyond being low in calories. Here is a summary of some of the top health benefits of adding this nutritious fish to your diet:

– High in lean protein to build muscle, satisfy hunger and support metabolism.
– Low in saturated fat and high in heart healthy fats that reduce inflammation.
– Rich in key nutrients like selenium, niacin, B12 and phosphorus.
– Contains omega-3 fatty acids EPA and DHA for brain and heart health.
– Excellent low calorie option for weight loss or maintenance.
– Mild flavor that appeals to most taste buds.
– Sustainably caught wild whiting has low risk of mercury or pollutants.
– Easy to add to many types of recipes and cuisines.

With all of those valuable health benefits and nutrients, plus the relatively low amount of calories, whiting is one of the healthiest fish options around. Enjoying it one to two times per week can support many aspects of good health.

Simple and Healthy Whiting Recipes

Whiting deserves a spot in your regular fish rotation. Here are some simple recipes that highlight whiting’s great taste and nutrition:

Baked Whiting with Lemon – Coat fillets with flour, salt, pepper and lemon juice. Bake at 400F for 10-12 minutes until fish flakes easily.

Whiting Fish Tacos – Rub whiting with Cajun seasoning. Broil 5-7 minutes until done. Flake into corn tortillas with shredded cabbage and salsa.

Panko Crusted Whiting – Coat fillets with egg wash and Japanese panko breadcrumbs. Bake or pan fry until golden brown.

Grilled Whiting and Veggies – Toss whiting fillets and vegetables like zucchini or squash in olive oil. Grill 5 minutes per side.

Cajun Blackened Whiting – Rub fillets with Cajun spice mix. Cook in a very hot skillet 2-3 minutes per side to blacken.

Whiting Chowder – Simmer chunks of whiting, potatoes, onions, corn and seasonings until tender.

So put those calories and nutrition facts to good use. Whip up some tasty, low calorie whiting dishes today!

Nutrition Facts for Raw Whiting

Most of the nutrition information provided so far has been for cooked whiting fillets or fish. But what if you want to know the calorie and nutrient profile for raw whiting?

Here are the nutrition facts for a 3 ounce raw portion of whiting fish:

– Calories: 62
– Protein: 13g
– Fat: 0.5g
– Saturated fat: 0.1g
– Trans fat: 0g
– Polyunsaturated fat: 0.2g
– Monounsaturated fat: 0.1g
– Cholesterol: 46mg
– Sodium: 42mg
– Potassium: 336mg
– Carbohydrates: 0g
– Fiber: 0g
– Sugars: 0g
– Vitamin A: 12% DV
– Vitamin C: 1% DV
– Calcium: 3% DV
– Iron: 1% DV

The raw fish has fewer overall calories and protein compared to cooked. It also has slightly less sodium and potassium. But all the other nutrients are similar.

Keep in mind that most fish is always cooked prior to eating for food safety. Eating raw fish increases the risk of bacteria or parasites, unless it has been frozen first to kill any organisms.

But this gives you an idea of the minimal calories and carbs in whiting before cooking. Use this to help with tracking if you are marinating raw whiting or calculating points in recipes.


Here are some frequently asked questions about the calories and nutrition in whiting fish:

Is whiting healthy?

Yes, whiting is very healthy! It is high in protein, low in calories and fat, and contains important nutrients like vitamin B12, selenium and omega-3s. The high protein and omega-3s provide many health benefits.

Is whiting low in mercury?

Whiting is very low in mercury, making it a safe fish to eat regularly. Large predatory fish accumulate the most mercury, but whiting is low on the food chain so mercury exposure is minimal.

Is whiting good for weight loss?

Definitely! With only about 80-90 calories per 3 ounce serving, whiting is an ideal weight loss food. It provides very filling protein to help manage hunger and metabolism. The high protein and low calorie density promotes weight loss.

How much protein is in whiting?

A 3 ounce cooked portion of whiting contains about 22 grams of protein. This is an excellent source of satisfying protein to support muscle growth, appetite control, and overall health.

How do you cook whiting fish?

Whiting can be prepared many ways – baked, broiled, grilled, pan fried, steamed, or added to chowders and tacos. It takes well to breading and herbs. Cook until it flakes easily with a fork, about 10 minutes.

Is whiting high in omega-3?

Yes, whiting provides omega-3 fatty acids EPA and DHA. A serving has over 400 mg of omega-3s to support heart health, brain function, and development.


Whiting fish is a delicious, nutritious, and low-calorie protein choice. A 3 ounce serving of cooked whiting contains about 88 calories and provides high quality protein, healthy fats, vitamins, and minerals.

Compared to other fish, whiting is very low in calories and fat, while still offering the many health benefits of seafood. Its mild, flaky texture makes it perfect for everything from fish tacos to chowder.

Aim for 1-2 servings of whiting per week to get a lean protein boost. Tracking the calories and nutrition facts can help you fit it into a healthy diet. Take advantage of whiting’s great flavor and stellar nutrition profile by adding this budget-friendly fish to your regular recipe rotation.

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