Blue or White: The Fish Your Body Needs

Did you know that not all fish are the same? Although every type of fish provides protein and essential nutrients, there’s an important difference between blue fish (oily fish) and white fish and understanding it can help you eat more intelligently and healthily.

What makes blue fish different from white fish?

Blue fish, also known as oily fish, contains a higher percentage of fat in its muscles. That fat is not a bad thing it’s rich in omega-3 fatty acids (EPA and DHA), which are extremely beneficial for the heart, brain, and for reducing inflammation. Thanks to this fat, these species naturally contain more fat-soluble vitamins such as A, D, and E. Their active lifestyle, constant swimming, or long migrations require them to store energy in the form of healthy fats.

On the other hand, white fish is much leaner. Its fat percentage is very low, yet it’s still a high-quality source of protein and provides important B-complex vitamins (like B12) and minerals such as phosphorus and calcium. Thanks to its low fat content, white fish is also lower in calories compared to blue fish.

Why eat both?

It’s not about choosing one or the other variety is what matters. Blue fish offers those valuable omega-3s, but including white fish helps you maintain a lighter and more balanced diet. Nutrition experts recommend eating fish at least twice a week and including blue fish regularly to take advantage of its health benefits.

What about BluePacif?

BluePacif is an Ecuadorian company dedicated to processing and exporting fish. Given the nature of their business, it is very likely that they work with a wide range of species, including both blue and white fish. However, their website does not show a fully detailed product catalog, so if you’re interested in buying from them, the best thing to do is to request their product list to know exactly which species they offer.

Blue and white fish have different characteristics, but both are powerful allies for a healthy diet. The key is variety: if you can include a bit of both in your meals, you’ll enjoy the best of each one. And if you plan to work with suppliers like BluePacif, asking for their species catalog will help you choose exactly the fish you need.