White Bass vs Striped Bass: The Key Differences

There are many types of bass including white bass and striped bass. Some of them have different flavors and textures. Today I’ll be taking a close look at their differences.

Striped bass are fresh and saltwater fish while white bass are freshwater fish. Their taste is similar but white bass is a little fishier and striped bass has a firmer texture. Striped bass contains fewer calories and fats.

This article will provide a side-by-side nutrient comparison of the two fish. I’ll examine their tastes, textures, mercury levels, costs and if one can substitute for the other. In addition, other common questions are answered and my poll results when I asked people which fish they preferred.

Difference in Nutrients Between White Bass and Striped Bass

Striped bass on the left and white bass on the right.
Striped bass on the left and white bass on the right

As a Certified Health Coach many clients ask me about food comparisons including bass. I purchase and consume some bass every month or so. Therefore, I have researched this topic in the past and present. Let’s examine them starting with nutrients.

Some fish contain more fat, omega-3, protein, vitamins and cholesterol than others. I collected the data on the main nutrients found in white bass and striped bass and have compiled it into a table below:

Nutrient White Bass, raw


(4 Ounces)

Striped Bass, raw


(4 Ounces)

Calories 129 110
Fat 4.2 g  2.6 g
Saturated Fat 0.9 g  0.6 g
Cholesterol 77 mg 91 mg
Protein 21 g  20 g
Omega-3 0.77 g  0.85 g
B-6 0.13 mg  0.34 mg
B-12 2.27 mcg  4.33 mcg
Thiamin 0.08 mg 0.11 mg
Riboflavin 0.08 mg 0.03 mg
B5 0.85 mg 0.85 mg
Iron 1.69 mg 0.95 mg
Niacin 1.41 mg  2.38 mg
Folate 17.01 mcg  10.21 mcg
Potassium 403 mg  290 mg
Magnesium 34 mg  45 mg
Phosphorus 226 mg  224 mg
Calcium 90.72 mg  17.01 mg
Zinc 0.74 mg 0.45 mg
Selenium 14.3 mcg  41.4 mcg

Nutrition Value Sources12

After examining the table above, both fish are similar in nutrients. It’s difficult to say which one is better.

Striped bass is better due to its higher number of heart healthy omega-3 fatty acids, lower calories and saturated fat. Striped bass provides more B vitamins than white bass including B6, B12, thiamin and niacin. Striped bass also contains a higher percentage of magnesium and selenium.

One could argue white bass is better due to its nutrients. It contains more riboflavin, iron, folate, potassium, calcium and zinc than striped bass.

Both fish contains almost the same amounts of phosphorus, B5 and protein. Whether you choose white or striped bass, your meal is going to be healthy and provide you with many necessary vitamins and minerals.

Probably the tie breaker between the two is the omega-3 fatty acids. Both provide a good number of them but striped contains slightly more. Omega-3 fatty acids are important due to their association with heart health ((National Center for Biotechnology Information: Benefits of salmon eating on traditional and novel vascular risk factors in young, non-obese healthy subjects)).

Omega-3s are known to benefit the following:

  • Heart rhythm
  • Blood pressure
  • Blood vessel function
  • Lower inflammation
  • Lower triglycerides

Numerous studies ((National Center for Biotechnology: Marine Omega-3 Supplementation and Cardiovascular Disease)) have been conducted showing a connection between fish or fish oil omega-3 consumption and a lower risk of heart attack, stroke, high cholesterol, heart disease and prostate cancer3.

I created another table below of the recommended daily values based on a 2,000 calorie diet and 155 lbs. body weight. Many people consume a heartier amount of fish, therefore, this table is based on 6 ounces.

Nutrient White Bass, raw


(6 Ounces)

Striped Bass, raw


(6 Ounces)

Fat 8%  5%
Saturated Fat 6%  4%
Cholesterol 39% 45%
Protein 64%  60%
B-6 16%  39%
B-12 142%  271%
Thiamin 11% 14%
Riboflavin 10% 4%
B5 26% 26%
Iron 14% 8%
Niacin 13%  22%
Folate 6%  4%
Potassium 13%  9%
Magnesium 13%  17%
Phosphorus 49%  48%
Calcium 10%  2%
Zinc 10% 6%
Selenium 39%  113%

Nutrition Value Sources ((Nutrition Value: Fish, raw, striped, bass))4

White Bass vs Striped Bass: Which is Better Eating


When comparing the tastes of the two fish, white bass and striped bass have a mild and sweet taste without the strong fishy flavor. White bass contains more oil which helps make it taste a little fishier.

White bass may have a more red flesh near the inner rib which gives it a more fishy taste. Trimming away the red meat will make the white bass taste more mild. Although removing the red will also take away some of the nutrients. 

Some people feel the trade off is worth it. Other soak the fish in a lemon water to help ease the fishy taste.

Some fish like anchovies and salmon have a very strong fishy flavor. Therefore, I gathered some info based on peoples opinions on the flavor of white bass compared to striped bass. Here’s a table showing the results.

FishNumber of People
Liked White Bass13
Liked Striped Bass8
Didn’t Like White Bass13
Didn’t Like Striped Bass3
My poll and the taste of bass.

In total 37 people responded about whether they like white bass or striped bass. Whether a person liked or disliked white bass was about 50/50. Whereas with striped bass far more people said they like striped bass than said they didn’t like it.

When people voted they also made comments. There were mixed responses, some said both white bass and striped bass are some of the best tasting fish. Whereas, others said they prefer other fish like catfish, and mahi mahi. 

It appears to me that everyone’s pallet is slightly different. It’s clear many people prefer a mild fishy taste closer to the taste of chicken.


The flesh of striped bass is white and flaky but firm. When the fish is cooked, the flesh almost becomes buttery and silky. The firm texture flakes into large pieces. White bass has a firm, meaty texture. The flesh breaks into thick, large flakes5.

Striped bass dinner.
Striped bass dinner

White bass and Striped: Substitutions

You may have some white bass but not any striped which a recipe calls for. In this situation, can you substitute white bass for striped bass?

White bass and striped bass can substitute for each other when cooking seafood since they have similar textures and tastes. They both can be cooked using the same methods like pan-fried, slow-roasted, poached, baked or searing in a pan.

When substituting white bass for striped bass, certain sauces that go well with one will be fine with the other6.

Striped bass substitutes:

  • Black Sea bass
  • Cod
  • Grouper
  • Snapper
  • Halibut
  • Blue spotted bass
  • Mahi mahi

White bass substitutes:

  • Striper
  • Walleye
  • White perch

When substituting one fish for the other always stick to the following:

  • Same weight and size.
  • Try sticking with similar fillets, whole fillet or cross section.
  • Texture is more important for certain cooking methods. Like using a firmer texture when grilling.

White Bass and Striped Bass Mercury Levels

The FDA and EPA (Environmental Protection Agency) have issued warnings and suggestions regarding mercury levels in fish and how often they should be consumed7. This is especially important for young infants, developing children and pregnant women.

They established a list of best fish, good choices and ones to avoid based on their mercury levels.

White bass and striped bass have similar levels of mercury. They are listed on the FDA’s good choices of fish to consume regarding their mercury levels.

Always check with a physician prior to eating new foods or changing your dietary habits.

White Bass or Striped Bass: Costs

When you are purchasing either bass, be sure to check the label to see if the fish is caught in the wild or farm-raised. It makes a difference with the price.

Striped bass is more expensive than white bass. The average cost for wild caught striped bass is $32.91 per pound while the average cost for wild-caught white bass is from $23.99 to $29.99 per pound. The cost will vary depending on location, whether it is farm-raised or wild-caught, fresh or frozen.

I visited and checked my local supermarkets and online stores. The following are the prices I found for white bass and striped bass:


  • Wild striped bass fillet
    • $29.99 per pound

Fulton Fish Market

  • Wild striped bass fillet
    • $36.24 per pound


  • Wild striped bass fillet
    • $32.50 per pound

At my locals stores I was unable to find any white bass in stock with a price. From my prior experience and research, white bass ranges anywhere between $23.99 to $29.99 per pound. 

If you have any questions to ask me about this article don’t hesitate to comment below or email us. You can find an email on our contact page.

Read Next – More Fish vs Fish Articles!

White Perch vs White Bass: Which Is Better?

Farm Raised or Wild Caught Shrimp – Which Is Best?

Farm-Raised Vs Wild Caught Scallops: Which Seafood Is Best?

  1. Nutrition Value: Fish, raw, striped, bass []
  2. Nutrition Value: Fish, raw, mixed species, fresh water, bass []
  3. Harvard T.H. Chan: Omega-3 Fatty Acids: An Essential Contribution []
  4. Nutrition Value: Fish, raw, mixed species, fresh water, bass []
  5. Sea Grant California: White Seabass []
  6. Sea Grant North Carolina: Fish Flavors and Substitutions []
  7. FDA: Advice about Eating Fish []

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