Pacific Whiting Nutrition: Calories, Protein, Fat & Selenium
Pacific Whiting Nutrition: A Practical Guide
Pacific Whiting (Merluccius productus), also called Pacific hake, is a lean West Coast whitefish with mild flavor, delicate texture, and a high protein-to-calorie ratio. This page focuses on nutrition questions using published government data rather than exaggerated health claims.
Shop Pacific Whiting | Complete Pacific Whiting Guide | Cooking Guide | Buying Guide | Whiting vs. Pacific Cod
Pacific Whiting Nutrition at a Glance
NOAA Fisheries lists the following values for 100 g (about 3.5 oz) raw Pacific Whiting:
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- Calories: 90 kcal
- Protein: 18.31 g
- Total fat: 1.31 g
- Saturated fat: 0.247 g
- Cholesterol: 67 mg
- Selenium: 32.1 mcg
- Sodium: 72 mg
These figures are for raw fish. Fish size, season, cut, and preparation can change the finished nutritional profile. Added butter, oil, breading, sauces, and frying can substantially increase calories, sodium, and fat.
What the Nutrition Numbers Mean
Lean Protein
A 100 g raw serving provides more than 18 g of protein for about 90 calories while containing only about 1.3 g total fat. That makes Pacific Whiting a practical lean seafood option when the preparation method does not add large amounts of oil, butter, breading, or sauce.
Selenium
NOAA's published profile lists 32.1 mcg of selenium per 100 g raw Pacific Whiting. Selenium is an essential trace mineral. We use the published species-specific figure here rather than filling the page with vitamin and mineral numbers from unrelated whitefish.
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What About Omega-3?
Pacific Whiting is a lean whitefish. Rather than assigning it a fixed omega-3 number from a different database, product form, or sample, we recommend treating its best-documented nutritional strengths as lean protein, low total fat, selenium, and relatively few calories. Consumers specifically seeking a high-omega-3 fish will generally look to fatty fish such as salmon, sardines, or mackerel.
Weight Management
No single fish causes weight loss. Pacific Whiting can fit into a calorie-conscious eating pattern because it provides substantial protein for relatively few calories when prepared simply. Portion size, preparation, total calorie intake, activity, and the rest of the diet matter more than any one ingredient.
Pacific Whiting and Mercury: Use Current Government Guidance
For pregnancy, breastfeeding, and feeding children, use current FDA/EPA fish-consumption guidance and serving recommendations. We avoid blanket statements such as “mercury-free” or “safe without limits,” because seafood advice should follow current species-specific government guidance.
Pacific Whiting vs. Other Fish Nutritionally
- Pacific Whiting vs. Pacific Cod: both are lean, mild whitefish with strong protein-to-calorie ratios; Whiting is softer while Pacific Cod is firmer.
- Pacific Whiting vs. Salmon: Whiting is substantially leaner, while salmon is typically chosen when higher fat and omega-3 content are priorities.
- Pacific Whiting vs. Pollock: both are lean whitefish; preparation, texture, product form, and availability often matter more to the buying decision than small differences between nutrition databases.
- Pacific Whiting vs. Halibut: both can provide lean protein, but their texture, portion size, product forms, and market positioning are different.
For detailed species and cooking comparisons, see Pacific Whiting vs. Pacific Cod and Pacific Whiting vs. Cod, Haddock & Pollock.
Cooking Changes the Final Nutrition
Pacific Whiting itself is naturally lean, but the finished dish can be very different nutritionally. Baking, poaching, steaming, grilling, or careful pan-cooking with modest added fat keeps the preparation relatively simple. Breading, deep-frying, butter sauces, and salty seasonings can add significant calories, fat, or sodium.
For food safety, FDA guidance for finfish uses an internal temperature of 145°F (63°C). Because Pacific Whiting has a delicate texture, technique matters as well. See our Pacific Whiting Cooking Guide or Grilled Pacific Whiting Guide.
Frequently Asked Questions
How much protein is in Pacific Whiting?
NOAA Fisheries lists 18.31 g protein per 100 g raw Pacific Whiting.
How many calories are in Pacific Whiting?
NOAA Fisheries lists 90 calories per 100 g raw fish. Cooking oils, breading, sauces, and side dishes change the calories of the finished meal.
Is Pacific Whiting high in fat?
No. NOAA lists about 1.31 g total fat per 100 g raw fish, so Pacific Whiting is a lean whitefish.
How much selenium is in Pacific Whiting?
NOAA Fisheries lists 32.1 mcg selenium per 100 g raw Pacific Whiting.
Is Pacific Whiting high in omega-3?
Pacific Whiting is a lean whitefish. We do not present an unsupported fixed omega-3 figure on this page. If omega-3 intake is the primary goal, fatty fish such as salmon are generally a more appropriate comparison.
Is Pacific Whiting good for weight loss?
It can fit a weight-management eating pattern because it is lean and protein-rich, but no individual food produces weight loss by itself.
Is Pacific Whiting the same as Pacific hake?
Yes. Pacific Whiting and Pacific hake are common names for Merluccius productus. Other fish called hake or whiting can be different species, so the scientific name matters when comparing nutrition data.
Where can I buy Pacific Whiting?
Global Seafoods offers Pacific Whiting online. Our current product is frozen HGT rather than a ready-cut fillet. For product form, thawing, and storage, see our Pacific Whiting Buying Guide.
Bottom Line
Pacific Whiting's nutrition story is straightforward: NOAA's raw 100 g profile lists about 90 calories, 18.31 g protein, 1.31 g total fat, and 32.1 mcg selenium. Those verified numbers are strong enough without miracle-food language or unsupported claims.
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