Is Flounder or Whiting Healthier? A Nutritionist’s Guide

Flounder and whiting are two popular white fish options that offer great taste and nutrition. But when it comes to choosing the healthier fish which one should you go for? As a nutritionist I’m often asked whether flounder or whiting is better in terms of nutritional value and health benefits.

In this comprehensive guide, we’ll compare flounder vs whiting to determine which fish fillet comes out on top for health and wellness

Key Differences Between Flounder and Whiting

While both are mild, white-fleshed fish, there are some notable differences between flounder and whiting:

• Calories: Flounder has 70 calories per 100g serving, while whiting has 90 calories. Flounder is lower in calories.

• Protein: Flounder contains 14g of protein per 100g compared to whiting’s 18g. However, whiting has more protein by weight.

• Omega-3s: Flounder provides 500mg of omega-3 fatty acids per 100g serving. Whiting has just 200mg per 100g serving.

• Vitamin B12: Whiting contains substantially more B12, with 1.2mcg per 100g vs flounder’s 0.5mcg.

• Selenium: Whiting also provides more selenium, an important antioxidant. It has 30mcg per 100g serving compared to flounder’s 16mcg.

So while flounder is lower in calories and higher in omega-3s, whiting contains more protein, vitamin B12 and selenium.

Comparing Health Benefits of Flounder vs Whiting

Both flounder and whiting provide great health benefits, but there are some key differences:

Flounder Health Benefits

• Excellent source of omega-3 fatty acids to reduce inflammation and heart disease risk
• High-quality, easy-to-digest protein to support muscle growth and maintenance
• Low mercury levels compared to many fish
• Rich source of phosphorus, niacin, magnesium and vitamin B6
• Fewer calories than whiting for weight management

Whiting Health Benefits

• Abundant vitamin B12 to support red blood cell and nerve tissue health
• High selenium content to boost immune function and thyroid health
• Contains more protein per serving than flounder
• Low mercury levels like flounder
• Also provides omega-3s, vitamin D, potassium and calcium

So while flounder boasts those anti-inflammatory omega-3s, whiting edges ahead with its broad spectrum of nutrients including protein, selenium and vitamin B12.

Verdict: Whiting is Healthier Overall

When weighing all the nutritional factors, whiting comes out slightly ahead in the health department.

The higher amounts of protein, selenium and vitamin B12 in whiting offer excellent benefits for metabolism, immunity, thyroid function and much more.

However, flounder remains a smart choice thanks to its stellar omega-3 content and lower calorie count. Ideally, enjoying both whiting and flounder as part of a balanced diet provides the best nutrition profile.

Both are low mercury choices that provide quality nutrition. But if choosing just one, whiting gets my vote as the healthiest option due to its diverse nutrients and benefits.

Of course, your personal health goals should play a role in determining which fish fits best into your diet. Those watching their weight may prefer lower calorie flounder, while athletes would benefit from whiting’s extra protein. As long as they are sourced sustainably, both are great fish fillets to add to your meal rotation a few times per week.

Delicious and Healthy Flounder and Whiting Recipes

Here are some of my favorite nutritious recipes for preparing flounder and whiting fillets:

Baked Lemon Pepper Flounder

• Flounder fillets
• Lemon juice
• Cracked black pepper
• Garlic powder
• Salt
• Fresh parsley

Brush fillets with lemon juice and season with salt, pepper and garlic powder. Bake at 400°F for 12-15 minutes until opaque and flakes easily. Garnish with fresh parsley.

Crispy Baked Whiting

• Whiting fillets
• Whole wheat breadcrumbs
• Lemon zest
• Garlic powder
• Salt and pepper
• Fresh chives

Coat fillets in breadcrumb mixture seasoned with lemon zest, garlic powder, salt and pepper. Bake at 425°F for 10-12 minutes until fish flakes and breading is crispy. Top with chives before serving.

Broiled Whiting Tacos

• Whiting fillets
• Corn tortillas
• Shredded cabbage
• Pico de gallo
• Greek yogurt
• Lime juice

Broil whiting fillets for 3-4 minutes per side. Wrap in corn tortillas and top with cabbage, pico de gallo, Greek yogurt and fresh lime juice.

The Bottom Line on Flounder vs Whiting

Whiting and flounder are both superb fish choices that offer lean protein, healthy fats and essential vitamins and minerals. While flounder boasts higher omega-3s, whiting ultimately edges out as the healthier option overall thanks to its stellar protein, vitamin B12 and selenium content. Enjoying both as part of a balanced diet is ideal for gaining their unique nutritional benefits.