Whiting Mixed Species (Raw) – Nutritional Information
Whiting, a versatile fish commonly found in both wild and farmed varieties, is a lean source of protein that boasts a mild flavor and delicate texture. It is often used in a variety of culinary dishes, ranging from grilled and baked preparations to soups and stews. This nutritional breakdown covers the raw form of mixed species of whiting, which provides an excellent option for those seeking a low-fat, high-protein addition to their diet.
Nutritional Breakdown (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 90.0 kcal |
| Protein | 18.31 g |
| Fat | 1.31 g |
| Saturated Fat | 0.247 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 48.0 mg |
| Iron | 0.34 mg |
| Magnesium | 21.0 mg |
| Phosphorus | 222.0 mg |
| Potassium | 249.0 mg |
| Sodium | 72.0 mg |
| Zinc | 0.88 mg |
| Copper | 31.0 mcg |
| Manganese | 0.104 mg |
| Selenium | 32.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.056 mg |
| Riboflavin (Vitamin B2) | 0.046 mg |
| Niacin (Vitamin B3) | 1.3 mg |
| Vitamin B6 | 0.156 mg |
| Folate | 13.0 mcg |
| Vitamin B12 | 2.3 mcg |
| Vitamin A | 30.0 mcg |
| Vitamin E | 0.3 mg |
| Vitamin D2 | 1.4 mcg |
Allergen Information
Whiting is a type of fish and, like all seafood, can cause allergic reactions in sensitive individuals. If you have known fish allergies, it is important to avoid consuming whiting or any fish-based products.
Dietary Preferences
- Low-Fat Diet: With only 1.31 grams of total fat per 100g, whiting is an excellent choice for those looking to maintain a low-fat diet.
- High-Protein: With 18.31 grams of protein per serving, it’s a great option for those looking to increase their protein intake, especially for muscle maintenance and recovery.
- Gluten-Free: Whiting contains no gluten, making it safe for those with gluten sensitivities or celiac disease.
- Low-Carb: With no carbohydrates, fiber, or sugar, whiting is an ideal protein source for those following low-carb or ketogenic diets.
- Paleo-Friendly: As a natural, unprocessed food, whiting fits well into a paleo diet.
Health Benefits
Whiting provides several important nutrients that support overall health. It’s a great source of lean protein, essential for building and repairing tissues, as well as maintaining muscle mass. The high levels of phosphorus (222 mg) support bone health, while magnesium (21 mg) and potassium (249 mg) play a key role in maintaining cardiovascular health. Selenium (32.1 mcg), a powerful antioxidant, helps protect the body from oxidative damage and supports immune function. Additionally, the vitamin B12 content (2.3 mcg) contributes to nerve health and the production of red blood cells.
Despite being low in fat, whiting offers a small but meaningful amount of omega-3 fatty acids, which are beneficial for brain and heart health. It also contains some vitamin A (30 mcg), important for maintaining healthy vision and immune function.
Culinary Tips
Whiting is a versatile fish that can be cooked in a variety of ways. Whether you prefer it pan-seared, baked, or grilled, its mild flavor allows it to pair beautifully with a wide range of herbs and spices. For a quick meal, try seasoning with lemon, garlic, and fresh herbs such as parsley or thyme. You can also lightly batter and fry it for a crispy, golden texture that makes an excellent addition to salads, sandwiches, or tacos.
For those who enjoy adding a rich depth of flavor, consider preparing whiting in a tomato-based sauce with onions, bell peppers, and a touch of chili flakes for a Mediterranean-inspired dish.
Conclusion
Whiting is an excellent source of lean protein, offering a variety of essential nutrients while remaining low in fat and carbohydrates. It’s suitable for numerous dietary preferences and provides health benefits such as promoting heart health, supporting bone density, and boosting the immune system. Whether you’re preparing a simple grilled fillet or incorporating it into a more complex recipe, whiting is a nutritious, versatile, and delicious option for any meal.
