Is whiting a low mercury fish? Your essential guide to safe seafood

December 28, 2025 •

3 min read

The U.S. Food and Drug Administration (FDA) lists whiting as a "Best Choice" fish, confirming its very low mercury levels and making it a safe option for regular consumption. This classification helps consumers navigate seafood choices for health and safety.

Quick Summary

Whiting is officially listed as a 'Best Choice' by the FDA, possessing very low mercury concentrations. It is a nutritious seafood option that is considered safe for frequent consumption, even for sensitive populations.

Key Points

FDA Confirmed 'Best Choice': Official data from the FDA confirms that whiting is a very low-mercury fish, placing it in the "Best Choices" category.
Safe for Sensitive Populations: Due to its low mercury content, whiting is a safe seafood option for pregnant and breastfeeding women, as well as children.
Nutrient-Dense Protein Source: Whiting is rich in high-quality protein, essential vitamins like B12, and minerals such as selenium and phosphorus.
Lower on the Food Chain: As a smaller fish, whiting accumulates far less mercury than larger, predatory species, which are higher up the food chain.
Health Benefits: Regular consumption supports heart and brain health, contributing to a balanced diet without the higher mercury risk associated with other fish.

What is Whiting?

Whiting is a versatile, mild-flavored white fish that belongs to the cod family. It is known for its flaky texture and is popular in many cuisines. Found in various regions, including the Atlantic and Mediterranean, it's a staple for many seafood lovers. Its position lower down the aquatic food chain is a key factor in its low mercury content, as mercury tends to accumulate in higher concentrations in larger, predatory fish.

Official Guidelines and Mercury Levels

For consumers concerned about mercury, the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) offer joint advice on eating fish. Their guidance is based on decades of scientific data on mercury levels across various species. Whiting is consistently placed in the "Best Choices" category, signifying it as a fish with very low mercury concentrations.

According to FDA data compiled between 1990 and 2012, the mean mercury concentration in whiting was just 0.051 parts per million (ppm), with a median of 0.052 ppm. This is significantly lower than fish in the higher-mercury categories.

Mercury Levels in Whiting vs. Other Common Fish

The following table compares whiting's mercury levels with other popular seafood choices, based on FDA data.


Species	Mercury Concentration (Mean in ppm)	FDA Classification	Notes
Whiting	0.051	Best Choice	Very low mercury levels
Canned Light Tuna	0.126	Best Choice	Lower mercury than albacore
Albacore Tuna	0.350	Good Choice	Higher mercury than light tuna
Salmon (fresh/frozen)	0.022	Best Choice	Very low mercury, high omega-3s
Cod	0.111	Best Choice	Low mercury levels
Swordfish	0.995	Avoid	One of the highest mercury levels

The Health Benefits of Eating Whiting

Beyond its low mercury profile, whiting offers a range of important nutritional benefits, making it an excellent addition to a balanced diet.

Rich in Essential Nutrients

High-Quality Protein: Whiting is an excellent source of lean protein, which is essential for building and repairing tissues.
Vitamins: It provides key vitamins, including B12, which is vital for nerve function and red blood cell production.
Minerals: A good source of selenium, whiting helps protect the body from cell damage and infection. It also contains phosphorus, important for strong bones.
Omega-3 Fatty Acids: While a lean fish, whiting contains some amount of beneficial omega-3s, which are important for heart and brain health.

The Importance of Low Mercury Fish

Consuming fish with low mercury is particularly important for vulnerable populations, including pregnant women, breastfeeding mothers, and young children. Mercury, particularly in its more toxic methylmercury form, can negatively impact developing nervous systems. Choosing fish like whiting allows these groups to enjoy the considerable nutritional benefits of seafood, such as omega-3s for brain development, without the elevated risk of mercury exposure.

Recommendations for Safe Consumption

Even with low-mercury fish, safe handling and preparation practices are important for maximizing benefits and minimizing risks, especially if consuming wild-caught fish.

Safe Handling and Preparation

Buy Fresh or Properly Frozen: Choose fish that has a mild, fresh smell and firm flesh. For frozen fish, check for signs of thawing and refreezing, like ice crystals.
Cook Thoroughly: Ensure all fish is cooked to an internal temperature of 145°F (63°C) to kill any potential parasites.
Practice Diversification: While whiting is a safe choice, varying your fish intake by incorporating other low-mercury options like salmon, sardines, and pollock is a healthy strategy.

Conclusion

In summary, whiting is an excellent, low-mercury fish option, firmly placed in the FDA's "Best Choices" category due to its documented low mercury levels. Its nutritional profile, rich in protein, B vitamins, and essential minerals, provides significant health benefits. It is a safe and healthy choice for the entire family, including those in sensitive groups. By opting for low-mercury seafood like whiting, consumers can confidently incorporate fish into their diet, enjoying its advantages with minimal risk. For detailed guidelines on fish consumption, refer to the FDA's advice about eating fish.

Frequently Asked Questions

Yes, whiting is officially listed as a "Best Choice" fish by the FDA, which means it has very low levels of mercury and is safe for frequent consumption.

The FDA recommends that adults, including pregnant and breastfeeding women, can safely eat two to three servings (8-12 ounces) per week of "Best Choice" fish like whiting.

Yes, due to its low mercury levels, whiting is a safe option for children. Serving sizes should be adjusted based on the child's age.

Whiting has significantly lower mercury levels than most tuna. For instance, its mean mercury concentration (0.051 ppm) is much lower than even canned light tuna (0.126 ppm).

Whiting is a great source of lean protein, essential minerals like selenium and phosphorus, and important B vitamins such as B12.

Whiting is a smaller fish lower on the aquatic food chain. Mercury accumulates through a process called biomagnification, so larger, longer-lived predatory fish tend to have higher concentrations.

No, cooking methods such as baking or frying do not reduce the mercury content in fish. The low mercury levels in whiting are naturally occurring.