Does Whiting Have High Levels of Mercury?

December 3, 2025 •

3 min read

According to the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA), whiting is on the 'Best Choices' list for fish, indicating its mercury levels are among the lowest. This is because smaller, shorter-lived fish like whiting accumulate far less mercury than larger, predatory species.

Quick Summary

Whiting is a low-mercury fish and is considered a 'Best Choice' for consumption by the FDA and EPA. Its position lower on the food chain and smaller size result in minimal mercury accumulation compared to larger predatory fish. This makes whiting a safe and nutritious seafood option for most people, including pregnant women and young children.

Key Points

Low Mercury Content: Whiting is classified by the FDA and EPA as a 'Best Choice' due to its very low levels of mercury.
Low on the Food Chain: As a smaller, short-lived fish, whiting does not accumulate mercury through biomagnification in the same way as larger, predatory fish.
Safe for Sensitive Groups: Because of its low mercury content, whiting is safe for pregnant women, breastfeeding mothers, and young children to consume 2-3 times per week.
Nutritionally Beneficial: Whiting is a lean protein source, rich in essential vitamins and minerals, with very little fat.
Consider Local Context: While generally low in mercury, local pollution can impact levels, so checking regional advisories for wild-caught fish is wise.
An Excellent Alternative: For those looking to reduce mercury intake without forgoing the nutritional benefits of fish, whiting is an ideal alternative to higher-mercury species like swordfish or king mackerel.

Understanding Mercury in Fish

Mercury is a naturally occurring element that can be released into the atmosphere and oceans through both natural processes and human activities. In aquatic environments, bacteria convert elemental mercury into methylmercury, a highly toxic form that can accumulate in the fatty tissues of fish. This process is known as bioaccumulation. As larger, predatory fish eat smaller fish, the methylmercury becomes more concentrated, a process called biomagnification.

The Mercury Food Chain: Why Size and Longevity Matter

This concept of biomagnification is why some fish pose a higher health risk than others. Larger, longer-lived fish at the top of the marine food chain, such as shark, swordfish, and king mackerel, have the highest concentrations of mercury. Conversely, smaller fish with shorter lifespans, like whiting, accumulate significantly lower levels of mercury.

Official Guidance: FDA and EPA's Stance on Whiting

The FDA and EPA have issued joint guidance on which fish are safe to eat, categorizing them into three groups: 'Best Choices,' 'Good Choices,' and 'Choices to Avoid'. Whiting is consistently listed under the 'Best Choices' category, alongside other low-mercury options such as salmon, shrimp, and tilapia. This places whiting in the safest tier for consumption, even for sensitive populations. This guidance advises that adults can safely eat two to three servings of 'Best Choices' fish per week.

Nutritional Benefits and Considerations

In addition to being low in mercury, whiting offers a number of nutritional benefits. As a whitefish, it is a lean source of protein and provides essential nutrients with very little fat. It is also a source of selenium, which can play a role in mitigating the effects of mercury toxicity.

Key nutritional highlights of whiting include:

High-quality protein: Essential for building and repairing body tissues.
Low in fat: A heart-healthy alternative to fattier protein sources.
Rich in vitamins and minerals: A good source of B vitamins, phosphorus, and potassium.
Mild flavor: Its delicate taste makes it a versatile ingredient for various cooking methods.

Cooking and Preparation

To maximize the health benefits and enjoy the mild flavor of whiting, it can be prepared in several ways. Baking, grilling, or poaching the fillets are excellent options. Because of its low fat content, it cooks quickly and is easy to overcook, so careful monitoring is recommended. For those new to cooking fish, whiting is a great entry point due to its forgiving nature and mild taste.

How Whiting Compares to Other Fish

To put whiting's mercury levels into perspective, here is a comparison with other popular fish, based on FDA data:


Fish Species	Mercury Category	Average Mercury Concentration (ppm)
Whiting	Best Choice	0.051 ppm
Canned Light Tuna	Best Choice	0.13 ppm
Salmon (Fresh/Frozen)	Best Choice	0.022 ppm
Cod	Best Choice	0.111 ppm
Albacore Tuna (Canned)	Good Choice	0.35 ppm
Halibut	Good Choice	0.241 ppm
Swordfish	Choices to Avoid	0.995 ppm
King Mackerel	Choices to Avoid	0.730 ppm

Note: These are average figures and can vary based on location and fish size.

Local Advisories and Sustainability

While general guidelines exist, it is important to remember that mercury concentrations can vary by region. For instance, a 2025 study noted elevated mercury levels in whiting from the Sea of Marmara, highlighting the importance of considering local factors. Therefore, for locally caught fish, it is always a good practice to check with local environmental or food safety authorities for specific consumption advisories. For consumers of commercially sold seafood, sourcing from reputable suppliers who adhere to sustainability and safety standards is recommended.

Conclusion: Whiting is a Safe and Healthy Choice

In conclusion, whiting is a low-mercury fish that is safe for regular consumption as part of a healthy diet. Its place at the lower end of the marine food chain means it accumulates significantly less mercury than larger, predatory species. With its mild flavor, affordability, and solid nutritional profile, whiting remains an excellent choice for a wide range of consumers, including those who are pregnant, breastfeeding, or feeding young children. As with all seafood, moderation and variety are key to a balanced diet. By consulting trusted resources like the FDA and EPA, and staying aware of local advisories, consumers can continue to enjoy the many benefits of seafood confidently.

Frequently Asked Questions

No, whiting fish has very low levels of mercury. The FDA and EPA classify it as a 'Best Choice' because it is a small fish that is low on the marine food chain, meaning it accumulates very little mercury.

For most individuals, including pregnant and breastfeeding women, the FDA and EPA recommend eating 2 to 3 servings per week of fish on the 'Best Choices' list, which includes whiting.

FDA data indicates that the average mercury concentration in whiting is very low, approximately 0.051 parts per million (ppm). This is significantly less than high-mercury fish like swordfish, which average around 0.995 ppm.

Larger, predatory fish that live longer tend to have higher mercury levels due to a process called biomagnification. As these fish eat smaller fish containing small amounts of mercury, the metal accumulates and becomes more concentrated in their bodies over time.

Yes, whiting is one of the safest fish for pregnant women. The FDA and EPA explicitly recommend it for consumption during pregnancy due to its low mercury content, advising 2-3 servings per week.

No, cooking fish does not reduce its mercury content. Mercury is bound to the protein in the fish's flesh and is not affected by heat or other preparation methods.

For most people, the risks associated with mercury from whiting are negligible due to its low levels. The primary risk would be related to local pollution in certain areas, so checking for local advisories regarding wild-caught fish is recommended.