Prepared and Processed
Whiting, common
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 46% |
| Calories | 89kcal / 2530kcal (3%) |
Macronutrients
Protein | 21.1 g/ 71g (29%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 1.5 mcg RAE/ 700mcg RAE (0.21%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 5.3 mg NE/ 16mg NE (33%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 110 mg/ 750mg (14%) |
Phosphorus | 198 mg/ 700mg (28%) source |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 82 mg/ 1500mg (5%) low |
Allergen Info
Fish
What is this food?
Whiting (a type of small white fish), usually cooked by frying, grilling, or steaming. In a 100g serving, it’s a lean source of protein with very little fat and no carbs.
Why it matters to health
Whiting helps support your daily protein needs for muscle repair and satiety, especially useful for a meal or snack in between your 3 full meals. It’s also low in carbohydrates and fiber, so it pairs well with rice or starchy sides plus vegetables for better balance. It has some cholesterol (about 26 mg per 100g) and a small amount of saturated fat (about 0.09 g); choosing cooking methods like grilling or steaming can help keep the overall fat lower. Sodium is relatively modest (about 82 mg per 100g), but if it’s fried or salted, sodium can rise—so watch the seasoning and portion.
Healthier tips
- Choose cooking methods like grilling, steaming, or lightly pan-frying instead of deep-frying.
- For a balanced plate: add 1/2–1 cup rice or kamote (depending on your activity), plus 1–2 cups vegetables (like talbos, kangkong, or ensaladang gulay).
- Portion guide: aim for about 1 palm-sized serving of fish per meal, then add carbs and veggies to complete the meal.
- If you’re having it as a snack, pair a smaller serving with fruit or veggies (e.g., cucumber/tomato) to stay full longer.
- Go easy on salty sauces (toyo, patis, bagoong) and adjust seasoning with herbs, calamansi, or vinegar.
Common Filipino dishes
Tinapang whiting, Ginataang whiting, Whiting sinigang, Daing na whiting, Fried whiting with garlic rice, Grilled whiting with ensaladang gulay
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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