King George Whiting
Food · Protein · Food, Typed Supps
A delicate white fish that’s nearly all lean protein.
Stage by stage
- Intake (Chewing): Chewing breaks down its delicate protein structure.
- Stomach (Protein digestion begins): Stomach enzymes begin digesting the fish protein.
- Small intestine (Amino acids & selenium absorbed): Amino acids, selenium and B12 are absorbed in the small intestine.
- Muscle tissue (Protein synthesis): Absorbed amino acids support tissue repair and muscle protein synthesis.
Timing
Cooks very quickly; its delicate flesh falls apart and dries out if overcooked.
Time to effect
- Hours: Protein digestion and amino acid absorption begins within a few hours of eating.
Allergens
Contains: Fish. Derived from what this food is, not from a product label.
Eating patterns
Fits: Pescatarian, Kosher, Keto, Gluten-free. Depends on the product: Halal, Low-FODMAP.
Satiety
221 on the satiety index, where white bread is 100 — very high. Modelled from the Holt et al. (1995) measurements.
Environmental footprint
13.6 kg CO2e and 3691 litres of freshwater per kg, matched to "Fish (farmed)" in Poore & Nemecek (2018), Science 360.
Cost band
Mid — roughly £11 per kg, as a band midpoint rather than a price.
Key nutrients
Nutrition per 100g
- Calories: 86.5
- Protein: 19.8g
- Carbohydrate: 0g
- of which sugars: 0g
- Fat: 0.7g
- of which saturated: 0.2g
- Fibre: 0g
- Sodium: 70mg
Food vs. supplement
A 100g serving delivers close to 20g of protein for under 90 calories, plus selenium at close to a full day’s RDA — output a plain protein shake doesn’t match.
Kitchen tip
Pan-fry whole fillets for a minute or two per side in a hot pan — it’s thin and delicate, so it cooks almost instantly.
Common myth
"Delicate, mild-tasting fish must be nutritionally light." In reality: King George whiting is actually one of the leanest, most protein-dense, selenium-rich fish available — its mild flavour has nothing to do with its nutrient content.
Recipes that use it
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In the glossary
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