Whiting, Mixed, Spiced, Cooked, Dry Heat – Nutritional Information and Details
Whiting is a mild-flavored fish that is often enjoyed in a variety of cooking methods, including baking, broiling, or grilling. When prepared with dry heat, this fish retains its delicate texture and is a rich source of protein, providing a satisfying and healthy meal option. The following nutritional profile highlights the benefits of whiting, making it an excellent addition to any diet, particularly for those looking to incorporate lean proteins into their meals.
Nutritional Breakdown per 100g of Whiting, Mixed, Spiced, Cooked, Dry Heat
| Nutrient | Amount |
|---|---|
| Energy | 116 kcal |
| Protein | 23.48 g |
| Fat | 1.69 g |
| Saturated Fat | 0.4 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 62.0 mg |
| Iron | 0.42 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 285.0 mg |
| Potassium | 434.0 mg |
| Sodium | 132.0 mg |
| Zinc | 0.53 mg |
| Copper | 0.04 mcg |
| Manganese | 0.13 mg |
| Selenium | 41.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.068 mg |
| Riboflavin (B2) | 0.06 mg |
| Niacin (B3) | 1.67 mg |
| Vitamin B6 | 0.18 mg |
| Folate | 15.0 mcg |
| Vitamin B12 | 2.6 mcg |
| Vitamin A | 38.0 mcg |
| Vitamin E | 0.38 mg |
| Vitamin D2 | 1.8 mcg |
Allergen Information
Whiting is a type of fish, which is a common allergen. Individuals with seafood or fish allergies should avoid consuming this product. If you’re preparing whiting in a shared kitchen, it’s essential to ensure cross-contamination is prevented.
Dietary Preferences
- Gluten-Free: Whiting itself is naturally gluten-free, making it a safe and healthy choice for individuals with celiac disease or gluten sensitivities.
- Low-Carb: With no carbohydrates or sugars, whiting is a suitable option for those following low-carb or ketogenic diets.
- Paleo-Friendly: Given its natural, unprocessed nature, whiting fits well within a paleo diet.
- Dairy-Free: This fish does not contain dairy, making it suitable for those with lactose intolerance or dairy sensitivities.
- High-Protein: With over 23 grams of protein per 100g, whiting is an excellent choice for individuals looking to build or maintain muscle mass.
Health Benefits
Whiting is a lean, high-protein fish that provides a host of essential nutrients. It is a rich source of phosphorus, which plays a vital role in the formation of healthy bones and teeth, as well as aiding in energy production. Additionally, whiting is an excellent source of selenium, a powerful antioxidant that supports immune function and cellular health. With moderate levels of vitamins B12, D2, and B6, whiting contributes to healthy nerve function, energy metabolism, and bone health.
The presence of magnesium and potassium further enhances whiting’s reputation as a heart-healthy food, as both minerals help maintain optimal blood pressure and cardiovascular function.
Preparation and Cooking Tips
Whiting’s delicate texture makes it an ideal choice for dry-heat cooking methods such as grilling, broiling, or baking. To enhance the natural flavor of the fish, consider seasoning with a mixture of herbs and spices, such as garlic, lemon, and thyme. Since whiting is lean, it’s important to avoid overcooking it, as it can become dry. A simple drizzle of olive oil or a squeeze of fresh lemon juice can help retain moisture and add extra flavor.
Conclusion
Whiting is a versatile and nutrient-dense fish that fits well into a wide range of diets and cooking styles. Its high protein content and low-fat profile make it an excellent option for health-conscious individuals looking to maintain or lose weight, build muscle, or simply enjoy a flavorful and nutritious meal. With its wealth of essential vitamins and minerals, whiting supports heart, bone, and immune health, making it a fantastic addition to any balanced diet.
As you explore the world of seafood, whiting offers an affordable, delicious, and wholesome choice that can be easily incorporated into your weekly meals. Whether you enjoy it grilled, baked, or broiled, this mild fish is sure to become a family favorite!
