Nutritional Value Of Whiting Fish

Whiting, also known as hake, is a popular fish across Europe and available in the United States. Whiting is an ocean fish, also raised on commercial farms. If you're dieting, whiting can be a good choice as it is low in calories and fat and is a rich source of protein. Whiting also contains several beneficial vitamins and minerals.

Calories

Whiting is a low-calorie fish, with just 99 calories in each 3-oz. serving. This amount comprises less than 5 percent of the daily-recommended intake of 2,000 calories, so whiting can be an appropriate choice for dieting. You could burn off the 99 calories from a serving of whiting through about 10 minutes of jogging or seven minutes of rollerblading.

Protein

Whiting is a rich source of protein, as a 3-oz. serving contains 20 g. This amount is more than three times the protein in an egg. Protein is crucial for your health, as it supports the growth and maintenance of your body's tissues, including muscle and skin.

Fat

Whiting is very low in fat, as each 3-oz. serving contains less than 1.5 g. Although fat is essential for your health, it is high in calories, so low-fat fish such as whiting may be a better choice than species such as catfish, which are high in fat and calories.

Carbohydrates

Whiting can be suitable for a broad range of weight-loss plans, as it contains no carbohydrates. While carbohydrate-restricted diets can be helpful for weight loss, they aren't necessary for successful dieting.

Vitamins and Minerals

Whiting provides a number of vitamins and minerals, including calcium, potassium, choline and vitamin A. Whiting is relatively low in sodium with about 5 percent of the suggested daily intake in each 3-oz. serving. Too much sodium can be detrimental, as it may promote water retention and high blood pressure.