9 Amazing Health Benefits of Whiting Fish

by John Staughton (BASc, BFA) last updated -

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Eating whiting fish is popular in many parts of the world, and there are also a number of health benefits from this dish.

What is Whiting Fish?

Whiting fish is a popular type of seafood in certain parts of the Atlantic and Mediterranean and is scientifically known as Merlangius merlangus. A number of other common white fish are called whiting fish, although they aren’t technically from the same species. These fish are modest in size, reaching a maximum size of just over two feet, and has five fins and a long, thin body. In terms of taste, whiting fish is very similar to cod and has a light, lean texture that makes it quite versatile for cooking. These fish are generally considered safe, as they are low in mercury and tend to have minimal environmental toxins.

Whiting Fish Nutrition

When it comes to nutrition, these fish are not extremely nutrient-dense, but they do provide a number of fats, including some omega-3 fatty acids, as well as good levels of protein (15 grams in a 3.5-ounce filet) and moderate amounts of calcium, potassium, vitamin B, magnesium, and phosphorus. That same size serving of this fish provides about 90 calories. There are no carbohydrates in this fish.

Close up of raw and fresh merling or whiting fish on a white background

Whiting Fish Health Benefits

The top health benefits of whiting fish include preventing heart ailments, soothing inflammation, reducing fatigue, lowering cholesterol, treating cramps, and improving eye and bone health among others.


There is a good amount of protein found in this fish, which can be helpful in generating energy for the body in a more efficient way than carbohydrates.

Inflammatory Bowel Disease

There are a number of important minerals and nutrients in this fish that can soothe inflammation, improve digestion and boost the function of the immune system, which can prevent symptoms from this condition.


Some studies have found that consuming small amounts of this fish can reduce the discomfort of cramping for women who are menstruating or pregnant. Due to the low mercury level, this fish is considered safe for pregnant women.

Heart Ailments

This fish is much lower in omega-3s than other oily fish, but it is also low in calories and saturated fat, both of which can help to keep your heart healthy.


There may not be many omega-3s in this fish, but the saturated fat content is also low, and research has found that the good fats in this fish can lower overall cholesterol levels.

Bone Strength

Unlike certain other fish that are eaten for health reasons, this fish has an unusually high level of calcium, which can help to contribute to bone mineral density, along with phosphorus.

Skin Conditions

This fish is known to reduce inflammation, which can soothe skin irritation and conditions like psoriasis and eczema.

Joint Pain

The anti-inflammatory properties of whiting fish help soothe joint pain and arthritis.

Mental Problems

Niacin, in whiting fish, helps reduce anxiety, depression, bipolar disorder, as well a host of mental derangement problems.

Whiting Fish vs Tilapia

While whiting fish and tilapia may look the same, there are a few key differences to understand before picking one for dinner.

  • Tilapia have a higher fat concentration than whiting fish.
  • Whiting fish is a higher source of cholesterol, sodium, and calcium.
  • Tilapia is believed to have a softer consistency and a better taste, despite being nearly the same price.

Word of Caution: There are very few side effects associated with whiting fish, although pregnant women should always be cautious about their fish intake. Whiting fish is considered very low in mercury and is typically considered safe, even for pregnant women to consume.

That being said, it is important to know where your fish have come from and to only buy from trusted seafood vendors so you know that the environmental toxin levels will be low.

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About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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