Tilapia contains beneficial nutrients. But depending on where the fish comes from, there may be a higher chance of safety issues, such as bacteria getting into the fish.
Tilapia is an inexpensive, mild-flavored fish. It is the fourth most commonly consumed type of seafood in the United States.
However, scientific studies have highlighted concerns about tilapia’s fat content. Several reports also raise questions surrounding tilapia farming practices.
As a result, a lot of people say you should stay away from this fish and that it might even be bad for your health.
The name tilapia actually refers to several species of mostly freshwater fish that belong to the cichlid family.
Wild tilapia are native to Africa, but they have been brought to other parts of the world and are now farmed in more than 135 countries (1).
It’s great for farming because it doesn’t mind being crowded, grows quickly, and only eats cheap vegetables. These qualities translate to a relatively inexpensive product compared to other types of seafood.
The benefits and dangers of tilapia depend largely on differences in farming practices, which vary by location.
China is by far the world’s largest producer of tilapia. They produce over 1. 6 million metric tons annually and provide the majority of the United States’ tilapia imports (2).
Tilapia is a pretty impressive source of protein. In 3. 5 ounces (100 grams), it packs 26 grams of protein and only 128 calories (3).
Even more impressive is the amount of vitamins and minerals in this fish. Tilapia is rich in niacin, vitamin B12, phosphorus, selenium and potassium.
Tilapia is also a lean source of protein, with only 3 grams of fat per serving.
However, the type of fat in this fish contributes to its bad reputation. The next section further discusses the fat in tilapia.
One main reason for this is that omega-3 fatty acids are found in large amounts in fish like salmon, trout, albacore tuna, and sardines. In fact, wild-caught salmon contains over 2,500 mg of omega-3s per 3. 5-ounce (100-gram) serving (4).
Omega-3 fatty acids are healthy fats that lower inflammation and blood triglycerides. They have also been associated with a reduced risk of heart disease (5, 6, 7).
Bad news for tilapia: each serving has only 240 mg of omega-3 fatty acids, which is ten times less than wild salmon (3).
Omega-6 fatty acids are highly controversial but generally regarded as less healthy than omega-3s. Some people even believe omega-6 fatty acids can be harmful and increase inflammation if eaten in excess (8).
The recommended ratio of omega-6 to omega-3 in the diet is typically as close to 1:1 as possible. Salmon and other omega-3-rich fish are better choices to help you reach this goal, while tilapia doesn’t do much (9)
In fact, some experts say you shouldn’t eat tilapia if you want to lower your risk of inflammatory diseases like heart disease (10)
As the number of people who want to buy tilapia keeps going up, farming it is a cheap way to make a product that people can afford.
But over the past ten years, a number of reports have shown some worrying facts about how tilapia are farmed, mostly from farms in China.
Tilapia and whiting are two affordable and readily available fish options. But when it comes to nutrition and taste, which one is better? This article will compare tilapia vs whiting to help you decide which fish best fits your needs.
An Overview of Tilapia and Whiting
Tilapia is a freshwater fish native to Africa that is now farm-raised around the world It has tender white flesh with a mild, slightly earthy flavor Tilapia is a popular budget-friendly fish thanks to its low cost and versatility.
Whiting is a saltwater fish found in the Atlantic Ocean off the coasts of Europe and North America. Also known as silver hake, whiting has a tender texture and sweet, delicate flavor. It’s an affordable alternative to cod or haddock.
Both tilapia and whiting are mild white fish. They work well in a variety of recipes from fish tacos to fish and chips. Keep reading to see how they compare on nutrition taste, texture and mercury levels.
Nutritional Profile Comparison
Here’s a nutritional overview of 3 ounces of cooked tilapia vs whiting:
- Calories: Tilapia has 128 calories while whiting has 116
- Protein: Tilapia has 26g protein; whiting has 23g
- Fat: Tilapia has 3g fat; whiting has 2g
- Sodium: Tilapia has 56mg; whiting has 132mg
- Omega-3s: Tilapia has 130mg; whiting has 518mg
- Mercury: Tilapia has very low mercury; whiting has moderate mercury
Based on nutritional values, tilapia contains more protein fat and less mercury than whiting. Whiting provides more omega-3s but is moderately high in mercury.
Comparing Taste and Texture
Tilapia and whiting have some general similarities but also key differences in taste and texture:
- Flavor: Tilapia has a mild, sweet, nutty flavor. Whiting has a sweeter, more delicate flavor.
- Texture: Tilapia has firm, flaky flesh. Whiting has a tender, fine texture that can become soft when cooked.
- Versatility: Tilapia works well with bold seasonings and stands up to cooking. Whiting is more delicate and best with simple flavors.
Many people find whiting to have a preferable sweeter taste and tender bite compared to tilapia. However, tilapia’s firm texture makes it more versatile for grilling, frying, etc.
Health Benefits of Tilapia vs. Whiting
Both fish provide beneficial nutrients but there are some key health advantages to each type:
Tilapia Health Benefits
- High in protein to support muscles and satisfied hunger
- Rich in selenium, niacin, vitamin B12, potassium, and phosphorus
- Contains omega-3s, although less than many fish
- Very low in mercury and safe to eat 2-3 times per week
Whiting Health Benefits
- Good source of protein, omega-3s, vitamin B12, and phosphorus
- Low in calories, fat, and carbs for weight management
- Contains some calcium and magnesium for bone health
- Low mercury levels but eat just 1-2 times per week due to moderate amounts
For maximum health benefits, opt for tilapia more frequently due to its higher protein, omega-3s, and low mercury levels. Enjoy whiting 1-2 times weekly in rotation.
Price Comparison Between Tilapia and Whiting
Both tilapia and whiting are budget-friendly fish typically costing just $4 to $8 per pound. Tilapia is often a dollar or two less expensive per pound compared to whiting.
The pricing can vary based on whether you purchase fresh vs. frozen and buy in bulk quantities. But in general, expect to save a little bit opting for tilapia vs whiting.
Which is Better: Tilapia or Whiting?
So taking all factors into account, is tilapia or whiting the better fish choice overall?
For health, tilapia wins out over whiting given its higher protein, omega-3s and low mercury levels. Tilapia also costs slightly less than whiting.
However, many people prefer the sweeter, more delicate taste and texture of whiting. It’s great for recipes where the fish flavor shines through like fish tacos or seafood stew.
Ultimately, it depends on your priorities – health and budget or flavor and texture. Both are great fish options. For maximum health, opt for tilapia more often but enjoy whiting occasionally for its fabulous flavor. Varying your fish choices is always beneficial.
How to Buy and Store Tilapia and Whiting
Here are some tips for purchasing and storing these fish:
- Look for shiny, firm flesh without discoloration or dry edges
- Opt for fresh fish on ice over frozen if possible
- Store fresh fish for just 1-2 days max in the coldest part of refrigerator
- Place frozen fish on bottom shelf of freezer; use within 3 months for best quality
- Thaw frozen fish overnight in fridge vs. countertop to avoid bacteria
- Cook fish within a day or two of thawing
Buying fresh and using proper storage methods helps retain nutrition and flavor.
Simple Recipes and Cooking Ideas
Both tilapia and whiting work well in a variety of dishes:
Baked Tilapia Ideas
- Lemon garlic tilapia – top with lemon juice, garlic, paprika, salt and pepper
- Parmesan crusted tilapia – coat with parmesan, breadcrumbs, oregano and olive oil
- Tilapia tacos – bake tilapia with taco seasoning and serve in soft tortillas
Pan-Seared Whiting Recipes
- Pan-seared whiting with butter – cook whiting in butter 4 mins per side and top with parsley
- Cajun whiting – coat whiting with Cajun seasoning and pan-sear in oil for quick weeknight meal
- Whiting fish sandwich – pan fry whiting and serve on brioche bun with tartar sauce
Experiment with different seasonings and preparations to enjoy their full flavors. Both whiting and tilapia make tasty, budget-friendly additions to a healthy diet.
The Bottom Line
Tilapia and whiting each have their own benefits making them tough to declare one fish better overall. For health, tilapia wins with more protein, omega-3s and less mercury. But many love whiting for its sweeter, more delicate taste and texture.
We suggest enjoying tilapia more frequently for its nutrition and affordability. Work in whiting occasionally for a change of pace and fabulous flavor. Varying your fish choices ensures you get a range of health benefits.
Tilapia are often fed animal feces
One report from the United States Food and Drug Administration (FDA) revealed that it is common for fish farmed in China to be fed feces from livestock animals (11).
This method lowers the cost of production, but bacteria like Salmonella that are found in animal waste can pollute the water and raise the risk of getting diseases from food.
Using animal feces as feed wasn’t directly associated with any specific fish in the report. However, around 73% of the tilapia imported to the United States comes from China, where this practice is particularly common (12).
Top 3 Best Fish vs. Worst Fish to Eat: Thomas DeLauer
FAQ
Is whiting a high quality fish?
Is whiting a healthy fish to eat?
Is tilapia the healthiest fish?
Why is whiting fish so cheap?
What is the difference between tilapia and Whiting?
The critical difference between these two fish is that Whiting has a bland taste so, if you prefer something more flavorful as a part of your diet, then Tilapia will suit your better. However, most people don’t mind using Whiting as an alternative when they can’t get their hands on Tilapia.
Is Whiting a good alternative to tilapia?
However, most people don’t mind using Whiting as an alternative when they can’t get their hands on Tilapia. This fish is nutritious and brings a lot of health benefits to the table.
Is tilapia a good white fish?
This mild-flavored white fish offers some impressive health benefits. Salmon and tuna may get all the love, but don’t forget about tilapia. The mild-tasting white fish is consistently left out of the conversation, and it shouldn’t be.
Is tilapia a good fish to eat?
Lean seafood has fewer calories than the fatty kind — and lots of protein. For example, low-fat fish like tilapia, cod, flounder, and sole have fewer than 120 calories in a 3-ounce serving and give you plenty of protein. If you don’t like fish but want to get more seafood into your diet, tilapia and cod can be a good starting point.