Calories in fried whiting: 191 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 25.3 g protein and 14.4 g fat.

14.4 gFat

25.3 gProtein

9.8 gCarbohydrate

0.28 gFibre

88.2 gWater

2 gMinerals and the rest

14.4 gFat
25.3 gProtein
9.8 gCarbohydrate
0.28 gFibre
88.2 gWater
2 gMinerals and the rest

Above average for fish and seafood

Whiting is 191 kcal per 100 g. The 170 fish and seafood in this database average 138.

Whiting191

Fish and seafood average138

Low in sugar

0.2 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per fillet0.28 g

Salt, per fillet0.7 g

Vitamins and minerals in whiting

Two of the 7 recorded reach the “high in” level. Vitamin E leads.

59 %

Vitamin E

7.1 mg in a 140 g fillet

4th of 108 fish and seafood

Vitamin E contributes to the protection of cells from oxidative stress.

Phosphorus364 mg52 %

Chloride266 mg33 %

Potassium448 mg22 %

Magnesium46.2 mg12 %

Calcium67.2 mg8.4 %

Only a trace

Vitamin A
Vitamin D
Vitamin C

Show all 7 with amounts

Vitamin E7.1 mg, 59 %

Phosphorus364 mg, 52 %

Chloride266 mg, 33 %

Potassium448 mg, 22 %

Magnesium46.2 mg, 12 %

Calcium67.2 mg, 8.4 %

Iron0.98 mg, 7 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What whiting doesn’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

Tracein whiting

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein whiting

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

Tracein whiting

Find it inLiver, calf, fried3152 % per 100 g

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Whiting against other fish and seafood

Per 100 g, whiting has the most vitamin E of the 6 here, ahead of crab (purchased cooked).

5.1mg

4.7mg

4.4mg

2.8mg

1.8mg

1.3mg

Whiting, in crumbs, fried in sunflower oilthis page

Crab, purchased cooked−0.3 mg

Scampi, coated in breadcrumbs, fried−0.7 mg

Tuna, canned, drained−2.2 mg

Prawns, king, raw−3.3 mg

Salmon, wild, baked−3.7 mg

All values per 100 g, from the same dataset. Differences are against whiting.

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Questions about whiting

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of whiting?

A typical portion (140 g, one fillet) gives 267 kcal. Per 100 g the figure is 191 kcal.

Is whiting high in vitamin E?

Yes. Whiting, in crumbs, fried in sunflower oil has 5.1 mg vitamin E per 100 g, 42 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does whiting have most of?

By share of the daily reference intake: vitamin E (5.1 mg, 42 %), phosphorus (260 mg, 37 %) and chloride (190 mg, 24 %) per 100 g.

Is whiting a good source of protein?

Whiting, in crumbs, fried in sunflower oil has 18.1 g protein per 100 g, 38 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-166, Whiting, in crumbs, fried in sunflower oil, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutritional survey fish and fish products, 1986-1987. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: fried in blended oil: 191 kcal, 10.3 g fat, 1.1 g saturates. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Mixed Specy Whiting Fish). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.