A single serving of 1 Cup Cooked, Flaked Whiting contains approximately 180 calories. While this may seem high, whiting is a fish rich in nutritional value that can be incorporated into any healthy diet.
One cup of flaked whiting provides a significant amount of essential nutrients including protein, omega-3 fatty acids, and various vitamins and minerals.
If you're looking for a low-fat, high-protein fish to add to your routine meals, whiting is an excellent choice. In this article, we'll explore the nutritional value and health benefits of whiting, as well as how to incorporate it into your diet in delicious and healthy ways.
The calories in 1 Cup Cooked, Flaked Whiting
As previously mentioned, one cup of flaked whiting contains approximately 180 calories. While this may seem high for a fish, keep in mind that fish is highly nutritious, making it a great choice for a healthy meal. It's important to note that the calorie content of whiting can vary depending on how it's prepared. For example, whiting fillets may contain more calories than flaked whiting due to the added oil used during cooking. Overall, whiting remains a healthy and satisfying meal option, even for those watching their caloric intake.
In addition to being a low-calorie option, whiting is packed full of essential nutrients that your body needs to function properly. One cup of flaked whiting contains 33 grams of protein, which is essential for building and repairing tissues in the body. Whiting is also a great source of omega-3 fatty acids, which can help reduce inflammation and improve heart health. Furthermore, whiting contains various vitamins and minerals, including vitamin A, iron, and calcium. These nutrients are important for healthy vision, strong bones, and enhancing immune function.
Protein content in 1 Cup Cooked, Flaked Whiting
One of the key benefits of consuming whiting is its high protein content. As previously mentioned, one cup of flaked whiting contains 33 grams of protein, making it an excellent option for those looking to build muscle or maintain a healthy weight. Protein is essential for building and repairing tissues in the body, and it's also essential for the production of enzymes and hormones. If you're looking to increase your protein intake, whiting makes an excellent addition to your diet.
Fats in 1 Cup Cooked, Flaked Whiting
While whiting is low in fat compared to other types of fish, it still contains approximately 1 gram of fat per cup of flaked whiting. The good news is that most of the fat found in whiting is healthy unsaturated fat, including omega-3 fatty acids, which can help reduce inflammation and improve heart health. Overall, whiting is a great source of healthy fats, making it a nutritious and satisfying meal option.
Carbohydrates in 1 Cup Cooked, Flaked Whiting
Whiting is a very low-carb food, with only 1 gram of carbohydrates per cup of flaked whiting. This makes whiting an excellent option for those following a low-carb or ketogenic diet, as well as those looking to balance their blood sugar levels. Overall, whiting is a low-carb, nutritious food that can be incorporated into a variety of healthy meal plans.
Vitamins and minerals in 1 Cup Cooked, Flaked Whiting
In addition to being a great source of protein and healthy fats, whiting is also packed full of essential vitamins and minerals that your body needs to function properly. One cup of flaked whiting contains approximately 74% of your daily recommended value of vitamin B12, which is important for healthy red blood cell production and neurological function. Furthermore, whiting is a good source of vitamin D, which is essential for healthy immune function, as well as calcium and phosphorus, which are important for strong bones and teeth.
Health benefits of 1 Cup Cooked, Flaked Whiting
Whiting offers numerous health benefits, ranging from improving heart health to reducing inflammation in the body. The high protein content of whiting can help you feel fuller for longer periods of time, which can aid in weight loss or maintenance. Furthermore, the omega-3 fatty acids found in whiting can help reduce inflammation in the body, which can help reduce the risk of chronic diseases such as heart disease and diabetes.
How to cook Whiting for a healthy meal
Whiting can be cooked in a variety of ways, making it a versatile and tasty addition to your diet. One healthy way to cook whiting is to bake it in the oven with a variety of vegetables and spices. You can also pan-fry or grill whiting for a flavorful and healthy meal. Overall, the key to cooking whiting for a healthy meal is to avoid using excessive amounts of oil or breading, which can add unnecessary calories and fat to your meal.
Other uses of Whiting in cooking
In addition to being a healthy meal option, whiting can also be used in a variety of other ways in the kitchen. For example, you can use cooked and flaked whiting as a filling for tacos or burritos, or add it to pasta dishes or vegetable stir-fries. Overall, whiting is a versatile and healthy ingredient that can be used in a variety of recipes to add flavor and nutrition.
Whiting vs other types of fish
Compared to other types of fish, whiting is a relatively low-calorie and low-fat option that is still packed full of essential nutrients. For example, salmon is a popular choice among health-conscious individuals due to its high omega-3 fatty acid content, but it can also be high in calories and fat. Overall, whiting is a great option for those looking for a low-calorie, low-fat fish that still packs a nutritional punch.
If you're looking for a low-fat, high-protein fish to add to your routine meals, whiting is an excellent choice.
5 FAQ About Cooked, Flaked Whiting
1. What is cooked, flaked whiting?
Cooked, flaked whiting is a type of whitefish that has been cooked and then flaked into small pieces. It is commonly used in recipes such as fish cakes, fish pies, and fish tacos.
2. What are the nutritional benefits of cooked, flaked whiting?
Cooked, flaked whiting is a good source of lean protein, with 24 grams in one cup. It is also low in fat and calories, with only 1 gram of fat and 180 calories per cup.
3. How can I cook my own whiting?
To cook your own whiting, preheat your oven to 350°F. Rinse the fish fillets and pat them dry. Drizzle with oil and season with salt, pepper, and your desired herbs or spices. Bake in the oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
4. How can I use cooked, flaked whiting in recipes?
Cooked, flaked whiting can be used in any recipe that calls for cooked fish. Some popular dishes include fish tacos, fish cakes, fish pie, and fish chowder. You can also use it as a topping for salads, or mix it with mayonnaise and spices to make a sandwich filling.
5. Where can I find cooked, flaked whiting?
Cooked, flaked whiting can be found at most grocery stores, either fresh or frozen. It may also be available at fish markets or seafood counters. You can also cook your own fresh whiting at home (see FAQ #3) and flake it yourself.