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Pacific Whiting Nutrition: What You Need to Know

April 27, 2023

Pacific Whiting Nutrition: What You Need to Know

Pacific Whiting Nutrition

Pacific whiting, also known as hake or merluza, is a species of fish that is found in the Pacific Ocean. This fish is a great source of protein and essential nutrients, making it a healthy and sustainable option for seafood lovers. In this post, we'll explore the nutritional benefits of Pacific whiting and answer some common questions about this delicious fish.

Nutrition Facts of Pacific Whiting:

A 3-ounce serving of Pacific whiting contains:

  • Calories: 70
  • Protein: 15 grams
  • Fat: 0.8 grams
  • Omega-3s: 413 milligrams
  • Vitamin B12: 54% of the Daily Value (DV)
  • Selenium: 36% of the DV
  • Phosphorus: 18% of the DV


Pacific whiting is a rich source of high-quality protein. A 3-ounce serving of this fish provides 15 grams of protein, which is about 30% of the recommended daily intake for an adult. Protein is essential for building and repairing tissues in the body, making it an important nutrient for growth and development.


Pacific whiting is also an excellent source of omega-3 fatty acids. A 3-ounce serving contains 413 milligrams of omega-3s, which is more than the recommended daily intake for adults. Omega-3s are important for heart health, brain function, and reducing inflammation in the body.

Other Essential Nutrients

Pacific whiting is a good source of other essential nutrients, including vitamin B12, selenium, and phosphorus. Vitamin B12 is important for maintaining healthy nerve cells and red blood cells, while selenium is an antioxidant that helps protect cells from damage. Phosphorus is important for healthy bones and teeth.


Q: Is Pacific whiting a sustainable seafood option?

A: Yes, Pacific whiting is a sustainable seafood option. It is a fast-growing species of fish that is abundant in the Pacific Ocean, and the fishery is well-managed to ensure its sustainability.

Q: How can I cook Pacific whiting?

A: Pacific whiting is a versatile fish that can be cooked in many ways, including grilling, baking, frying, or broiling. It has a mild flavor that pairs well with a variety of seasonings and sauces.

Q: Can I eat Pacific whiting if I have a seafood allergy?

A: If you have a seafood allergy, you should avoid eating Pacific whiting or any other type of fish.


In conclusion, Pacific whiting is a healthy and sustainable seafood option that is rich in protein, omega-3s, and other essential nutrients. It is easy to cook and has a mild flavor that is sure to please seafood lovers. If you're looking to add more seafood to your diet, consider giving Pacific whiting a try.

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