If you're looking for a healthy and nutritious seafood option, look no further than 1 fillet (92.0 g) of raw whiting. With only 83 calories per serving, whiting is a great source of protein and omega-3 fatty acids.

In addition to its low-calorie count, whiting is also a rich source of vitamins and minerals, like vitamin B12, selenium, and phosphorus, which are essential for overall health and well-being. With its mild flavor and delicate texture, whiting is also a versatile ingredient that can be incorporated into a wide variety of recipes.

In this article, we'll explore the nutritional benefits, sustainability, and potential risks associated with consuming whiting.

Calories

One fillet (92.0 g) of raw whiting contains only 83 calories, making it a low-calorie and healthy seafood option. Whiting is an excellent choice for those watching their calorie intake or looking for a nutritious and satisfying meal.

Protein Content

One fillet (92.0 g) of raw whiting contains approximately 18 grams of protein, which is essential for building and repairing muscle tissue. Protein is also important for maintaining a healthy immune system and regulating hormone production.

Fat Content

One fillet (92.0 g) of raw whiting contains approximately 2 grams of fat, most of which is unsaturated and considered heart-healthy. Whiting is a great source of omega-3 fatty acids, which are essential for brain health and reducing inflammation in the body.

Carbohydrate Content

One fillet (92.0 g) of raw whiting contains almost no carbohydrates, making it a great option for those following a low-carb or ketogenic diet.

Vitamins and Minerals

Whiting is a rich source of essential vitamins and minerals, including vitamin B12, which is important for nerve function and red blood cell production, and selenium, which helps protect against oxidative stress and supports thyroid function. Whiting also contains phosphorus, which is essential for strong bones and teeth.

Omega-3 Fatty Acids

One fillet (92.0 g) of raw whiting contains approximately 0.4 grams of omega-3 fatty acids, which are essential for optimal brain function and reducing inflammation in the body. Omega-3 fatty acids are also important for maintaining heart health and reducing the risk of chronic diseases like arthritis and diabetes.

Versatility in Cooking

Whiting is a versatile ingredient that can be prepared in a variety of ways, including baking, broiling, grilling, and frying. Its mild flavor and delicate texture make it a great addition to a wide variety of recipes, from simple fish dishes to more complex seafood dishes.

Health Benefits

Whiting is a healthy and nutritious seafood option that can provide a wide variety of health benefits. Its low-calorie count, high protein content, and rich source of vitamins and minerals make it an excellent choice for those looking to maintain a healthy and balanced diet. Additionally, its high omega-3 fatty acid content can reduce inflammation in the body and protect against chronic disease.

Sustainability

Whiting is a sustainable seafood species that is harvested using environmentally responsible methods. When selecting whiting, look for fish that have been sustainably sourced and harvested. This can help ensure that the fish population and marine ecosystem remain healthy for years to come.

Potential Risks

While whiting is generally considered safe and healthy, some individuals may be allergic to fish and should avoid consuming it. Additionally, some fish may contain higher levels of harmful pollutants like mercury, which can pose health risks if consumed in large quantities. To reduce the risk of exposure to harmful contaminants, it is important to choose fresh, sustainably sourced fish and consume it in moderation.