We are going to tell you about the nutritional properties, benefits, and differences between blue fish and white fish.

You probably already know that fish has very healthy properties. These nutritional properties vary depending on the characteristics of each fish. Fish is a fundamental ingredient in a balanced diet, and it is recommended to consume between two and four servings of fish per week. Additionally, at least one of these servings should be blue fish. But among all types of fish, do we know how to distinguish between white fish and blue fish?

Let’s start with the list of fish from the families of white fish and blue fish:

• Examples of blue fish: Anchovies or boquerones, tuna, albacore, sardine, mackerel, dogfish, horse mackerel, pomfret, swordfish, elver, eel, salmon, red mullet, Atlantic mackerel… (Complete list of blue fish)

• Examples of white fish: Megrim, sea bream, monkfish, hake, sole, cod, scorpionfish, conger eel, turbot… (Complete list of white fish)

In broad terms, depending on the proportion of fat in their muscle, we can distinguish different types of fish: blue and white (also, depending on the time of year, a blue or white fish can become semi-fatty, as the fat content in its body changes). This leads us to the first difference. Let’s look at them one by one:

Fat

The reason why some fish species accumulate more fat in their bodies than others is pure survival: those with more fat in their systems are the ones that need more energy at specific moments in their life cycle, such as when facing long migrations. Blue fish make long journeys and, to do so, need to store fat in their muscles. White fish don’t need to travel far because they find their food nearby; that’s why they accumulate less fat. White fish contain barely 2% fat, while blue fish have between 5% and 10%, but it’s healthy fat. The fat found in blue fish is unsaturated, including Omega-3, which is recommended for heart health, reducing blood cholesterol and triglyceride levels, regulating blood pressure, and preventing degenerative diseases… Moreover, Omega-3 fatty acids are also considered powerful anti-inflammatories. Our bodies don’t naturally produce this type of fatty acid, so we must obtain it through our diet.

Color

The second difference is related to the first, since the amount of fat influences the color (fat gives a bluish tone, hence the name).

Where does it live?

Blue fish swim near the surface, while white fish swim in layers closer to the bottom.

Tail

One way to physically distinguish white fish from blue fish is by the shape of their tail. Blue fish usually have a tail shaped like an arrow, which helps them during long journeys. In contrast, white fish have a straighter, flatter, or more rounded tail edge.

Nutritional properties

Both are rich in high-quality proteins, minerals, and vitamins, but there are some nutritional differences:

• Since it contains less fat, white fish has fewer calories than blue fish.

• However, the fat in fish is made up of unsaturated fatty acids, especially Omega-3, which makes blue fish richer in this valuable nutrient.

• As for vitamins, due to its higher fat content, blue fish contains more fat-soluble vitamins. That is, it has more vitamins D, E, and A than white fish, which is instead rich in B-complex vitamins (particularly B12).

So, which one to choose? Ideally, without a doubt, variety is best; this way, we can take advantage of the properties of all species. We recommend consuming fish at least four times a week; of these, at least two servings should be blue fish, and in the case of cardiovascular problems, we would increase it to four.

But remember, good nutrition should be accompanied by other healthy habits and, of course, daily exercise. Enjoy your meal!