Is whiting healthier than salmon? A Nutritional Comparison

December 6, 2025 •

4 min read

While often celebrated for its high omega-3 content, salmon's higher fat and calorie count differs significantly from whiting's leaner profile. This article explores the nutritional debate: is whiting healthier than salmon for your specific dietary needs?

Quick Summary

Whiting is a leaner, lower-calorie option, while salmon is prized for its high omega-3 content and overall nutrient density. The healthier choice depends on individual dietary goals and priorities, with both offering valuable health benefits.

Key Points

Omega-3 Content: Salmon is significantly higher in beneficial omega-3 fatty acids like EPA and DHA, crucial for heart and brain health.
Calorie and Fat Count: Whiting is the leaner option with fewer calories and less fat, making it ideal for weight management.
Nutrient Density: Salmon is more nutrient-dense overall, providing higher levels of Vitamin D, B12, and selenium.
Protein Source: Both are excellent sources of high-quality protein, essential for muscle maintenance and repair.
Mercury Levels: Compared to some whitefish, salmon typically has lower mercury levels, but both are considered low-mercury options and safe for regular consumption.
Weight Loss vs. Heart Health: Choose whiting if your primary goal is weight loss due to its lower calorie count, but choose salmon if you want to maximize heart and brain benefits from omega-3s.

The Nutritional Profile of Salmon

Salmon is widely considered a nutritional powerhouse, especially for its high content of healthy fats. It is an excellent source of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats are crucial for heart and brain health, and the body cannot produce them in sufficient quantities. In addition to omega-3s, salmon is rich in a variety of other essential nutrients:

Protein: A 3.5-ounce serving provides a substantial amount of high-quality protein.
Vitamins: It is one of the few food sources of Vitamin D and is packed with B vitamins, especially B12.
Minerals: Key minerals include selenium, potassium, and choline.

However, this nutrient density comes with a higher calorie and fat count compared to whiting. For those monitoring their intake for weight management, this is an important consideration.

The Nutritional Profile of Whiting

Whiting is a white, lean fish that is often overlooked but offers significant health benefits. It is low in calories and saturated fat, making it an excellent choice for a low-fat or weight-loss-focused diet. Whiting is also a good source of high-quality protein, which aids in building and maintaining muscle mass. Other important nutrients found in whiting include:

Selenium: An essential mineral that helps the body produce enzymes that protect against cell damage.
Vitamin B12: Important for nerve function and red blood cell formation.
Magnesium and Phosphorus: Critical for bone health and energy production.

While whiting does contain some omega-3 fatty acids, the amount is considerably lower than that found in fatty fish like salmon.

Nutritional Comparison: Whiting vs. Salmon

To determine which fish is healthier for your needs, a side-by-side comparison is essential. The following table provides an overview of the key nutritional differences based on 100 grams of cooked fish:


Nutrient	Salmon (approx.)	Whiting (approx.)	Key Difference
Calories	206 kcal	172 kcal	Whiting is significantly lower in calories.
Protein	22.1 g	24.47 g	Whiting has slightly more protein per 100g.
Total Fat	12.35 g	7.51 g	Whiting is substantially lower in total fat.
Omega-3s	2.3 g	1.8 g	Salmon has higher overall omega-3 content.
Selenium	41.1 µg	16.2 µg	Salmon has over 2.5 times more selenium.
Vitamin D	High	Low	Salmon is a rich source; whiting is not.
Mercury	Low	Low-Medium	Salmon typically has lower mercury levels.

Health Benefits: A Closer Look

Both fish offer distinct health advantages, making the best choice dependent on your health objectives.

Benefits of Salmon

Cardiovascular Health: The high levels of omega-3s help lower blood pressure, reduce triglycerides, and decrease the risk of heart disease.
Brain Function: EPA and DHA are essential for cognitive function and brain development. Regular consumption may reduce the risk of neurodegenerative diseases.
Anti-inflammatory: The omega-3s and other compounds in salmon help combat chronic inflammation.
Bone and Joint Health: Salmon is a key source of vitamin D, which is vital for calcium absorption, promoting strong bones and protecting joints from arthritis.

Benefits of Whiting

Weight Management: Its low-fat and low-calorie nature, combined with high protein content, makes whiting an excellent choice for those looking to manage their weight.
Lean Protein: Whiting provides high-quality protein without the added fat, which can be beneficial for those on specific diet plans.
Mineral-Rich: The presence of selenium, magnesium, and phosphorus contributes to overall bodily functions, from DNA creation to bone health.

Choosing the Right Fish for Your Goals

When deciding between whiting and salmon, consider your primary health objectives. If your goal is to maximize your intake of anti-inflammatory omega-3 fatty acids for heart and brain health, salmon is the superior choice. If, however, you are focused on weight loss and reducing your overall calorie and fat intake, whiting is the more suitable option. For most people, incorporating both into a balanced diet offers the best of both worlds. The American Heart Association recommends eating fatty fish like salmon twice a week for its high omega-3 content. For more on the benefits of omega-3s, check out this guide from Healthline: 8 Impressive Benefits of Salmon Oil.

Conclusion: Which Fish Wins?

Ultimately, there is no single answer to the question of whether whiting is healthier than salmon. Both are healthy, nutritious fish that offer a range of benefits. Salmon provides more nutrient density, particularly in terms of essential omega-3s and vitamin D, but comes with a higher calorie and fat count. Whiting offers a leaner, lower-calorie profile while still delivering high-quality protein and key minerals. The best choice depends on your individual health goals. For a more comprehensive nutritional approach, including both fish in your diet is the most effective strategy to gain the unique benefits each has to offer.

Frequently Asked Questions

Yes, whiting is an excellent choice for weight loss. It is a lean, low-calorie fish with a high protein content, which helps you feel full and satisfied without consuming excess calories or fat.

Salmon has significantly more omega-3 fatty acids, particularly the beneficial EPA and DHA, than whiting. If your goal is to boost your omega-3 intake, salmon is the better option.

No, whiting is generally considered a low-mercury fish. However, some studies indicate it may have a slightly higher concentration than salmon, though both are safe for regular consumption within recommended guidelines.

Yes, you can and should eat both. Incorporating a variety of fish into your diet, including both fatty fish like salmon and lean fish like whiting, ensures you get a wider range of nutrients.

The health benefits of salmon include promoting heart health, boosting brain function, providing anti-inflammatory effects, and supporting bone and joint health, largely due to its high omega-3 and vitamin D content.

Whiting's benefits come from its lean and low-calorie profile, making it excellent for weight management. It is also a good source of high-quality protein and essential minerals like selenium and magnesium.

For heart health, salmon is the clear winner due to its much higher content of omega-3 fatty acids, which are proven to lower blood pressure, reduce triglycerides, and lower the risk of heart disease.

Both are recommended choices for pregnant women due to low mercury levels. However, the FDA recommends including fatty fish like salmon for its critical EPA and DHA omega-3s, which aid in fetal brain development.