Use a defined cooked reference
The USDA SR Legacy mixed-species whiting entry, cooked with dry heat, lists 116 calories, 23.48 g protein and 1.69 g fat per 100 g edible portion. EPA is 0.283 g and DHA is 0.235 g, totaling 0.518 g, or 518 mg. These are 2018 reference values rather than an assay of every fillet. [1]
Low mercury is a category, not unlimited intake
FDA lists whiting as a Best Choice. Its advice for pregnancy and breastfeeding is two to three 4-ounce servings a week from this category, with a variety of fish. Children need the separate age-appropriate guidance. Locally caught fish can require local advisory checks. [2]
Preparation changes the meal
The dry-heat record does not describe a battered takeaway portion. Breading, oil, sauce and sides add their own nutrients, while serving weight changes the amount of fish eaten. Do not apply a plain-fish calorie figure to the entire prepared meal. [1][3]
Compare portions on the same basis
Imagine one package gives nutrition per 100 g and another per two fillets. First compare the actual weights and whether values refer to prepared food. Only then compare protein or fat; a larger labeled serving can otherwise look like a different-quality fish. [3][1]
| Reference | What it tells you |
|---|---|
| 100 g cooked dry heat | About 23.5 g protein; 518 mg EPA plus DHA |
| Best Choice | Follow the relevant serving guidance |
| Breaded preparation | Use its complete nutrition information |
Sources for this article
- USDA FoodData Central — SR Legacy April 2018 food composition dataset
Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product. - Advice about Eating Fish | FDA
Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product. - How to Understand and Use the Nutrition Facts Label | FDA
Source consulted: 2026-09-20. This is a reference resource, not a claim that we conducted the studies or tested a product.