Calories in steamed whiting: 92 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 29.3 g protein and 1.3 g fat.

1.3 gFat

29.3 gProtein

108 gWater

1.8 gMinerals and the rest

1.3 gFat
29.3 gProtein
108 gWater
1.8 gMinerals and the rest

Below average for fish and seafood

Whiting is 92 kcal per 100 g. The 170 fish and seafood in this database average 138.

Whiting92

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.39 g

Vitamins and minerals in whiting

Three of the 17 recorded reach the “high in” level. Iodine leads by a long way.

75 %

Iodine

0.112 mg in a 140 g fillet

52nd of 122 fish and seafood

Iodine contributes to normal cognitive function and to normal thyroid function.

Selenium0.035 mg64 %

Niacin (vitamin B3)8 mg50 %

Phosphorus266 mg38 %

Riboflavin (vitamin B2)0.43 mg31 %

Potassium560 mg28 %

A source of

Chloride

Only a trace

Vitamin A
Vitamin D
Vitamin C

Show all 17 with amounts

Iodine0.112 mg, 75 %

Selenium0.035 mg, 64 %

Niacin (vitamin B3)8 mg, 50 %

Phosphorus266 mg, 38 %

Riboflavin (vitamin B2)0.43 mg, 31 %

Potassium560 mg, 28 %

Chloride196 mg, 25 %

Vitamin B60.28 mg, 20 %

Magnesium39.2 mg, 10 %

Thiamin (vitamin B1)0.07 mg, 6.4 %

Pantothenic acid (vitamin B5)0.34 mg, 5.6 %

Zinc0.56 mg, 5.6 %

Calcium29.4 mg, 3.7 %

Biotin0.0014 mg, 2.8 %

Copper0.01 mg, 1.4 %

Iron0.14 mg, 1 %

Manganese0.01 mg, 0.7 %

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 or vitamin C, and only 4 % of the zinc reference intake per 100 g.

Vitamin D

Tracein whiting

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein whiting

Find it inCherries, West Indian2150 % per 100 g

Zinc

4%in whiting, per 100 g

Find it inOysters, raw592 % per 100 g

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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

Whiting comes second for iodine here, just behind cod (salted and smoked, raw).

0.11mg

0.08mg

0.071mg

0.065mg

0.023mg

Cod, salted and smoked, raw+0.03 mg

Whiting, flesh only, steamedthis page

Eel, yellow, raw0 mg

Prawns, standard, dried−0.009 mg

Red snapper, fried−0.015 mg

Sardines, canned, drained−0.057 mg

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

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Questions about whiting

What the numbers say to the questions people actually search.

How many calories are in a portion of whiting?

A typical portion (140 g, one fillet) gives 129 kcal. Per 100 g the figure is 92 kcal.

Is whiting high in iodine?

Yes. Whiting, flesh only, steamed has 0.08 mg iodine per 100 g, 53 % of the NRV, above the 30 % threshold for a “high in” claim.

Does steaming change the fat in whiting?

Yes. Per 100 g, fat goes from 0.7 g raw to 0.9 g steamed. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does whiting have most of?

By share of the daily reference intake: iodine (0.08 mg, 53 %), selenium (0.025 mg, 45 %) and niacin (5.7 mg, 36 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-160, Whiting, flesh only, steamed, 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. 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.