Turbot
Worcestershire sauce
Whiting
Swordfish is a lean, meaty fish that’s perfect for grilling or searing. It’s packed with protein and beneficial nutrients, making it a great choice for a healthy, satisfying meal.
135
1 medium fish
- 150 grams
- 30 cm / 12 inches
CAL
A
Nutri-Score
High in protein, low in fat, and a good source of essential nutrients.
Value per 100 grams & per cup (150g):
90 kcal | 135 kcal
Protein
19 grams | 28.5 grams
Fats
1 grams | 1.5 grams
Carbohydrates
0.4 grams / 0.5 grams
Fiber
None
Vitamins & Nutrients
- Vitamin B12: Essential for nerve function and red blood cell production.
- Vitamin D: Important for bone health and immune support.
- Phosphorus: Plays a role in bone health and energy storage.
- Selenium: Acts as an antioxidant, protecting cells from damage.
Satiety and Feelings
Whiting is a high-protein, low-fat fish that can help keep you feeling full and satisfied, making it a great option for those looking to manage their weight.
What does 100 g look like?
About half a medium-sized fillet (size of a long smartphone) or about 1/2 cup cooked.
What does 2000/2500 calories look like?
About 8 medium-sized whole whiting (2 kg / 4 lbs).
Daily Value per 100 grams %
Did you know?
Whiting is a member of the cod family and is found in both the Atlantic and Pacific Oceans.
It’s often used in fish and chips due to its mild flavor and flaky texture.
Whiting is a popular choice for fish sticks and other processed seafood products.
The fish is known for its quick cooking time, making it ideal for weeknight meals.
Whiting is often considered a sustainable seafood choice, depending on fishing practices.
Drawback
- Low in omega-3 fatty acids, which are beneficial for heart health.
- May contain trace amounts of mercury, though levels are generally low compared to other fish.
- Not as rich in fat-soluble vitamins as oily fish like salmon or mackerel.
- Always check for the MSC label.
