How many calories are in 2 pieces of whiting?

December 18, 2025 •

4 min read

According to nutrition data, two fillets of cooked whiting can contain as few as 167 calories, but this number can increase significantly depending on how the fish is prepared. The preparation method is the most important factor in determining how many calories are in 2 pieces of whiting, with options like baking or steaming being significantly lower in calories than frying.

Quick Summary

This article details the calorie count for two pieces of whiting, highlighting how preparation methods like baking, frying, and breading can dramatically alter the total. It examines the nutritional value of whiting and compares its calorie content to other popular fish, offering practical insights for healthy eating.

Key Points

Baked whiting is low-calorie: Two baked whiting fillets contain approximately 167 calories, making them an excellent choice for a low-calorie meal.
Frying drastically increases calories: Frying whiting, especially with batter, can more than double the calorie count, adding significant fat.
Whiting is rich in protein: This fish is an excellent source of high-quality, lean protein, which supports muscle growth and helps with satiety.
It's a good source of vitamins and minerals: Whiting is packed with beneficial nutrients like selenium, vitamin B12, and omega-3 fatty acids.
Cooking method is key to calorie control: Choosing to bake, grill, or steam whiting instead of frying is the most effective way to manage its caloric content.
It's a low-mercury fish: Whiting is a safe seafood choice for regular consumption, including for pregnant women, due to its low mercury levels.

Calorie Breakdown for Two Pieces of Whiting

Understanding how many calories are in 2 pieces of whiting begins with recognizing that the cooking method and portion size are the most influential factors. A simple, dry-heat cooked fillet, such as baked or grilled, will have a much lower calorie count than one that is breaded and fried. The average weight of a fillet can also vary, which directly impacts the caloric total.

Baked or Grilled Whiting

For a light and healthy preparation, baking or grilling whiting is an excellent choice. This method adds minimal extra fat and calories, allowing the natural nutritional profile of the fish to shine. Based on data for whiting cooked with dry heat, two average fillets can contain approximately 166-167 calories. This is due to the fish's naturally lean profile and high protein content.

Two average fillets of cooked whiting (mixed species) contain approximately 167 calories.
This low-calorie count is ideal for those managing their weight or aiming for lean protein sources.
This preparation is also rich in essential nutrients like vitamin B12 and potassium.

Fried Whiting

Frying whiting dramatically increases the calorie count. The addition of oil, and often breading or batter, infuses the fish with extra fats. For example, a restaurant-style serving of two pieces of whiting can contain upwards of 440 calories, primarily from the added fats and carbohydrates in the coating. The nutritional profile shifts, with a much higher percentage of calories coming from fat.

Battered and Baked Whiting

For those who prefer a crispy texture but want to avoid the high calories of deep frying, baking a breaded or battered fillet is a good compromise. While still higher in calories than a plain baked fillet, it's significantly lower than its deep-fried counterpart. Data suggests a portion of two breaded and baked whiting fillets can have around 282 calories.

A Closer Look at Whiting's Nutritional Value

Beyond the calorie count, whiting is a nutritional powerhouse. It's a lean protein source that is also low in mercury, making it a safe and healthy option for regular consumption.

Macronutrient and Micronutrient Highlights:

Protein: A 3-ounce serving provides a substantial amount of protein, essential for muscle repair and growth.
Omega-3 Fatty Acids: Whiting contains heart-healthy omega-3 fatty acids, which help reduce the risk of heart disease.
Minerals: It is a great source of selenium, a potent antioxidant that supports the immune system, and phosphorus, which is vital for bone health.
Vitamins: The fish is rich in vitamin B12, which supports nerve function and red blood cell production.

How Cooking Method Impacts Calorie Content

To illustrate the impact of different cooking methods on the calorie content of whiting, consider the following comparison table. The values are based on an average portion of two fillets.


Cooking Method	Estimated Calories (Two Fillets)	Key Factors Increasing Calories	Nutritional Impact
Baked/Grilled	~167 kcal	Minimal, if any, added fat.	Low-fat, high-protein. Retains natural vitamins and minerals.
Battered & Baked	~282 kcal	Breading/batter adds carbohydrates and fats.	Moderate calories. Adds some carbs and fat from the coating.
Deep-Fried (Restaurant)	~440 kcal	Substantial amount of cooking oil, breading, or batter.	High in calories and fat, particularly saturated fat. Lowers overall healthiness.

Health Benefits of Incorporating Whiting into Your Diet

Including whiting in your regular diet offers several health benefits. Its low-fat, high-protein nature makes it an ideal food for weight management. For those concerned about mercury, whiting is an excellent choice as it is a low-mercury fish. The omega-3s present contribute to heart health by reducing blood clotting and lowering blood pressure. Additionally, the selenium and B vitamins support a healthy immune system and overall metabolism. For a complete dietary guide, see the authoritative resource on nutrients from the National Institutes of Health (NIH) at https://www.ncbi.nlm.nih.gov/books/NBK554545/.

Tips for Cooking Whiting for Calorie Control

Flavor with Herbs: Instead of relying on heavy sauces, use fresh herbs like dill, parsley, and chives to season your whiting fillets.
Use Lemon and Spices: A squeeze of lemon juice and a sprinkle of paprika or garlic powder can enhance flavor without adding calories.
Non-Stick Pans: When pan-searing, use a quality non-stick pan to minimize the need for oil.
Parchment Paper: Use parchment paper when baking to prevent sticking and eliminate the need for extra fat.

Conclusion

To determine how many calories are in 2 pieces of whiting, the cooking method is the deciding factor. While two plain, dry-heat cooked fillets contain a very moderate amount of around 167 calories, that number can more than double when fried. For a healthy, lean meal, opt for baking, grilling, or steaming, which allows you to enjoy the full nutritional benefits of this excellent protein source. By making mindful choices in preparation, whiting can be a delicious and valuable component of a balanced diet.

Frequently Asked Questions

Yes, whiting is a very lean fish. It is low in fat and high in protein, making it an excellent option for those following a low-calorie or high-protein diet.

The calorie difference can be significant. While two plain baked fillets are around 167 calories, two restaurant-fried pieces can exceed 400 calories due to the added fat and breading.

Whiting is a very healthy fish. It's a great source of lean protein, rich in vitamins like B12, and contains important minerals such as selenium and potassium.

Yes, whiting contains heart-healthy omega-3 fatty acids, which are beneficial for reducing inflammation and supporting brain function.

Yes, whiting is classified as a low-mercury fish, making it a safe and healthy option for frequent consumption, even for pregnant women.

To reduce calories, prepare whiting by baking, grilling, steaming, or poaching. Avoid heavy batters and deep frying, which significantly increase the fat and calorie content.

The calorie counts discussed are for average-sized fillets. Larger fillets will contain more calories, while smaller ones will contain fewer. Always consider the actual weight of your portion for precise calorie counting.