Is whiting fish high in mercury?

December 18, 2025 •

4 min read

According to official data from the U.S. Food and Drug Administration (FDA), whiting is categorized as a "Best Choice" for consumption due to its low mercury content, making it a safe and healthy option for most people. This classification is based on long-term studies confirming its minimal mercury concentration compared to other fish.

Quick Summary

Whiting fish consistently has very low mercury levels, placing it in the safest category for seafood consumption according to FDA and EPA guidelines, making it a healthy protein choice.

Key Points

Low Mercury Content: The FDA and EPA classify whiting as a "Best Choice" for seafood consumption due to its very low mercury levels.
Safe for All Ages: Because of its low mercury, whiting is a safe and recommended option for pregnant women, breastfeeding women, and young children.
Not a Top Predator: Whiting's smaller size and position lower on the food chain mean it accumulates far less mercury than larger, predatory species like shark or swordfish.
Nutrient-Rich: This fish is an excellent source of lean protein and provides important nutrients like omega-3 fatty acids, vitamin B12, and selenium.
Environmental Nuances: While generally safe, local studies have shown regional pollution can elevate mercury in some specific stocks, highlighting the importance of sourcing.
High in Nutrients: Whiting offers valuable nutrients like B12, protein, and selenium, contributing positively to a balanced diet.

Understanding Mercury in Fish

Mercury is a naturally occurring element that can become a pollutant in aquatic ecosystems, primarily due to industrial activity. In water, it is converted by bacteria into a more toxic organic form called methylmercury, which fish can absorb. Methylmercury is not easily excreted, so it builds up in the fatty tissues of fish over time, a process known as bioaccumulation. This process is magnified up the food chain, meaning large, long-lived predatory fish tend to have the highest concentrations of mercury.

Official Guidance on Whiting Mercury Levels

FDA and EPA Classification

Both the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) have issued joint advice for seafood consumption based on mercury levels. They place fish into three categories: "Best Choices," "Good Choices," and "Choices to Avoid". Whiting fish is consistently listed in the "Best Choices" category, signifying its low mercury content. This recommendation allows for two to three servings per week for the general population, including pregnant and breastfeeding women.

Comparing Whiting to Other Fish

Whiting's mercury concentration is significantly lower than many other commonly consumed species. The average mercury concentration for whiting is approximately 0.051 parts per million (ppm). This is in stark contrast to high-mercury fish, which can have levels over ten times higher. This comparison highlights why whiting is considered a safer choice for frequent consumption.


Species	Mean Mercury Concentration (PPM)	FDA/EPA Category	Notes
Whiting	0.051	Best Choice	A very low-mercury option.
Tuna (Canned, Light)	0.126	Best Choice	Higher than whiting but still low.
Tuna (Albacore/White)	0.350	Good Choice	Higher mercury, limit consumption.
Shark	0.979	Avoid	Very high mercury levels.
Swordfish	0.995	Avoid	Very high mercury levels.
King Mackerel	0.730	Avoid	High mercury levels.

The Role of Regional Variations

While whiting is generally a low-mercury fish, it's important to acknowledge that mercury levels can fluctuate based on local environmental factors. A study on whiting from the highly polluted Sea of Marmara, for instance, showed elevated mercury levels that exceeded EU regulatory limits. This was attributed to poor water circulation and high levels of anthropogenic pollutants in that specific region. However, this is not a global trend and does not negate the overall consensus that whiting from other, less polluted waters is a low-mercury option. For consumers, this reinforces the importance of knowing the source of their seafood where possible.

The Health Benefits of Whiting

Beyond its low mercury profile, whiting offers a number of nutritional advantages that make it a valuable addition to a healthy diet.

Rich in Lean Protein: Whiting is an excellent source of protein, essential for building and repairing tissues.
Good Source of Omega-3s: While not as rich as oily fish like salmon, whiting does contain beneficial omega-3 fatty acids that support heart and brain health.
Vitamins and Minerals: A single serving can provide a significant portion of the daily recommended intake of vitamin B12, crucial for nerve function and energy production, as well as selenium.

Is Whiting Safe for Pregnant Women?

Yes, whiting is considered a safe and recommended choice for pregnant and breastfeeding women due to its low mercury content. The FDA advises that these women can safely consume 2–3 servings per week from the "Best Choices" list, which includes whiting. The omega-3s and other nutrients found in fish are vital for a baby's brain and spinal cord development, making low-mercury options like whiting particularly beneficial during pregnancy.

Sustainable Fishing Practices

For many consumers, sustainability is another important factor when choosing seafood. The Pacific whiting fishery, for example, is well-managed and certified as sustainable. The use of mid-water trawl gear is designed to minimize damage to habitat and reduce bycatch. Regulations and monitoring, including 100% observer monitoring on some vessels, help ensure that fishing practices remain environmentally friendly. This adds another layer of confidence for those who want to make a responsible choice for their health and the environment.

Conclusion: Whiting as a Safe, Low-Mercury Choice

In conclusion, whiting fish is a remarkably safe seafood choice with consistently low mercury levels. Its classification as a "Best Choice" by the FDA and EPA is well-supported by data, distinguishing it from higher-mercury predatory fish. While localized pollution can impact fish, whiting from most sources remains a healthy, nutrient-rich option. Its mild flavor, versatility, and sustainability make it an excellent and reliable protein source for individuals of all ages, including vulnerable populations like children and pregnant women. For the most up-to-date and comprehensive list of fish by mercury content, consult the official FDA Mercury Levels in Commercial Fish and Shellfish (1990-2012) data.

Frequently Asked Questions

According to FDA guidelines, whiting is a "Best Choice" fish, meaning it is safe to eat two to three servings per week, including for women who are pregnant or breastfeeding.

Yes, while Pacific whiting is generally a low-mercury fish and considered a safe choice, regional factors can cause variations. It is a sustainable and low-mercury option when sourced responsibly.

Most whiting fish have low mercury, and general FDA data supports this classification. However, some studies have found elevated levels in specific, heavily polluted regions, like the Sea of Marmara, so geographic source can matter.

Whiting has significantly lower mercury levels than most tuna species. For example, canned light tuna is in the 'Best Choice' category but has higher mercury than whiting, while fresh/frozen albacore or bigeye tuna are often higher and placed in 'Good Choice' or 'Avoid' categories.

Yes, whiting is a very safe option for pregnant women. The FDA lists it in their "Best Choices" for fish consumption during pregnancy due to its low mercury content and beneficial nutrients.

Mercury concentrations are higher in fish that are larger, older, and higher up the food chain, a process called bioaccumulation. These are typically predatory fish like shark and swordfish, while smaller fish like whiting have lower levels.

The primary risk for any fish is contamination. While whiting is low-mercury, as with any seafood, it should be properly cooked to minimize risks from bacteria or viruses. Choosing sustainably-sourced fish also reduces environmental impact.