Fish is a nutrient-packed food that is recommended as part of a balanced diet. However, some options may be healthier than others when it comes to eating fish.
The healthiest fish to eat are those that are low in contaminants and rich in nutrients like omega-3 fatty acids. iodine, seleniumVitamin D and amino acids. Many types of fish are also low in calories and high in protein.
Regular consumption of fish may benefit heart health, metabolic health, and hormonal balance. Fish may also help older adults maintain muscle mass.
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The 5 Healthiest Fish to Eat
The healthiest fish are rich in nutrients like omega-3 fatty acids and low in contaminants like mercury. While sustainably raised or caught fish are viable options, there are important considerations to keep in mind.
Pollutants such as mercury can harm brain development. It is important to choose fish with low mercury content, especially during pregnancy, breastfeeding and for children. Fish that are low in mercury include anchovies, mackerel, catfish, crayfish, halibut, haddock, mullet, flounder, pollock, salmon, sardines, shad, sole, tilapia, trout and whiting.
Whether wild-caught or farm-raised, sustainably sourced fish can benefit the environment and long-term health. But sustainable fish don’t always offer more nutrients or benefits, and they can also be expensive and hard to find, making them a potentially unrealistic option. Below we highlight five of the healthiest fish to eat.
1. Salmon
Known for its delicate flavor and rich nutritional profile, salmon is a versatile oily fish with many health benefits.
- Benefits: Salmon is a healthy, low-contaminant choice because it’s rich in omega-3 fatty acids and low in mercury. Salmon contains additional nutrients that support your overall health, including protein, amino acids, and a variety of vitamins and minerals, such as vitamin D, iron, calcium, and potassium. Salmon also contains antioxidants, such as vitamin E, vitamin C, and selenium.
- Best Resources Salmon found in grocery stores can come from rivers, oceans, or fish farms. According to one study, farm-raised and wild-caught salmon have statistically similar nutritional profiles, meaning one is not necessarily healthier. Farm-raised salmon may contain antibiotics and other ingredients not found in wild-caught salmon. Some countries regulate the amount of antibiotics a fish farm can use, while others do not.
2. Mackerel
“Mackerel” is the name given to various fish Scombrididae a family that lives in oceans around the world. Below are the nutritional benefits and more.
- Benefits: Mackerel is rich in omega-3 fatty acids and other healthy fats. Atlantic mackerel is a sustainable and healthy choice that contains lean protein, calcium, magnesium, potassium, selenium and B vitamins. It’s also an excellent source of vitamin D. A 3-ounce serving provides more than 500 international units (IU), which is almost 100% of the recommended daily intake (RDI).
- Best Resources: When choosing mackerel, you may want to consider factors such as contamination and taste. Atlantic mackerel is a low-mercury fish. However, king mackerel is high in mercury. Pregnant women should limit their consumption of high-mercury fish, such as king mackerel, to avoid possible harm to fetal brain development.
3. Sardine
Sardines are a small, inexpensive, and nutritious fish with many potential health benefits, such as those listed below.
- Benefits: As an oily fish, sardines are a good source of omega-3 fatty acids. They’re also rich in calcium, with 100 grams (g) providing almost 40% of the RDI for most adults. In addition to omega-3s and calcium, sardines also contain other heart-healthy nutrients, such as potassium, magnesium, zinc, and niacin. Sardines also contain more iron than many other types of fish. Eating them can help you meet your iron needs.
- Best Resources: Because sardines typically live close to coastlines, some wild sardines may contain mercury and other contaminants. But sardines are still considered a low-contamination fish. Canned sardines are a popular option, but they are also available fresh. All types of sardines are thought to provide a variety of health and nutritional benefits. However, canned sardines may contain more sodium than fresh sardines.
4. Rainbow Trout
Known for its low levels of contaminants and high nutritional value, rainbow trout is a heart-healthy fish packed with essential nutrients.
- Benefits: Like other types of oily fish, rainbow trout is a good source of heart-healthy omega-3 fatty acids. A 3-ounce serving of rainbow trout also contains protein, calcium, magnesium, phosphorus, potassium, zinc, selenium, niacin, vitamin D and other vitamins and minerals. Rainbow trout is a heart-healthy, lean fish due to its high protein and low saturated fat content.
- Best Resources: Rainbow trout can be farm-raised or wild and is considered safe to eat. In terms of nutritional value, wild rainbow trout tends to be slightly higher in certain nutrients like protein, calcium, iron, magnesium and B vitamins. Wild rainbow trout generally have lower mercury levels than some other fish species because of their diet. In the United States, rainbow trout farming is considered a sustainable, environmentally friendly option.
5. Anchovy
Anchovies are small, nutrient-dense fish with a salty flavor that some consider an acquired taste. They are generally safe to catch and can be considered a sustainable choice.
- Benefits: Despite their small size, anchovies’ nutritional benefits rival those of much larger fish. One serving of anchovies provides 17 grams of protein and plenty of omega-3 fatty acids. You’ll also find calcium, iron, magnesium, potassium, B vitamins, and many other vitamins and minerals in anchovies. Some types of anchovies may have a higher sodium content, so people with certain health conditions may need to limit their anchovy intake.
- Best Resources: The FDA recommends anchovies as a low-mercury fish. Anchovies are usually caught in the wild and processed before they reach the market shelves. During processing, anchovies are salted and cured. However, you can also buy fresh anchovies.
Fish to Limit or Avoid
Some fish may contain heavy metals such as mercury and other contaminants that can pose health risks, especially to vulnerable populations. Fish to limit or avoid include:
1. High Mercury Fish
Mercury can harm brain development, especially in children. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) have found that the best fish to eat three servings per week contains 0.15 micrograms per gram (mcg/g) or less of mercury.
The FDA also recommends that sensitive populations, especially children, pregnant women, and breastfeeding women, avoid fish with mercury levels above 0.46 mcg/g.
If you don’t fit into these populations, consuming high-mercury fish in moderation may be OK, but consult a health care professional if you have concerns.
According to the FDA, king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico and bigeye tuna contain the highest levels of mercury and their consumption should be limited or avoided.
2. Fish Are High in Other Pollutants
Studies show that fish and other animal products are common sources of persistent organic pollutants (POPs). These include: polychlorinated biphenyls (PCBs), polybrominated diphenyl ethers (PBDEs), dioxins, and chlorinated pesticides tend to leach into water bodies where fish live.
Levels of POPs in fish tend to vary depending on the fish’s size, fat content, position in the food chain (and therefore what it is). Them (their food) and where they hunt. POPs may be carcinogenic (cancer-causing), but more research is needed.
The European Food Safety Authority (EFSA) has recommended a limit of 2 picograms per kilogram body weight (pg WHO TEQ-05/kg bw) for dioxin-like contaminants.
3. Overfished species
Overfishing, or overfishing, is a potential environmental problem, putting fish species at risk of extinction and highlighting the potential for more sustainable fishing practices.
Fish at risk of overfishing include some species of tuna, including Atlantic cod and skipjack tuna.
Is Tuna Beneficial?
Some types of tuna are higher in mercury, while others are lower in mercury.
Canned light tuna (usually skipjack tuna), albacore tuna and yellowfin tuna tend to have lower levels of mercury than other types of tuna.
The FDA recommends consuming no more than two or three 4-ounce servings of canned light tuna per week or one serving of white or yellowfin tuna per week.
Bigeye tuna is rich in mercury and should be avoided during pregnancy, breastfeeding, and children.
Health Benefits
Studies show that eating fish regularly can provide health benefits, including improved heart health and cognitive function. These benefits are due to fish’s nutrient-rich profile, which includes vital nutrients like protein and essential amino acids.
- Nutrition: Fish generally contain high-quality protein. However, many are unique in that they are also a good source of omega-3 fatty acids and other healthy fats. Omega-3s benefit cell membranes in the brain and more, provide energy, and support heart and eye health. Oily fish contain the highest levels of omega-3. Fish contains various vitamins and minerals, including vitamins A and D, B vitamins, calcium, iron and zinc. It also contains iodine and selenium for thyroid health, and vitamin D for bone health, calcium absorption and inflammation control. Taurine, an amino acid, is also found in fish and supports blood lipids and heart health.
- Benefits Offered: It’s well-known that eating fish is good for your health. Many studies have linked fish consumption to heart health benefits, likely due to its high omega-3 fatty acid content. Omega-3 fatty acids from fish may reduce brain inflammation, improve mental performance and potentially improve blood flow to the brain. Regular consumption of fish and other nutrient-dense foods may support bone health, reduce the risk of some types of cancer and help maintain weight.
Adding fish to your diet has the potential to improve your overall health and well-being.
How Much Fish Should I Eat?
Avoid fish if you have allergies. Otherwise, the Dietary Guidelines for Americans and the FDA recommend the following amounts of fish per week:
- Adults: At least 8 ounces
- Pregnant or breastfeeding people: 8 to 12 ounces of low-mercury fish
- Children: 8 ounces or less of low-mercury fish
How much fish you eat is a personal choice and is determined by factors such as your dietary preferences and goals.
Summary
Fish is often recommended as part of a balanced diet. However, some fish may be healthier than others. Salmon, mackerel, sardines, rainbow trout, and anchovies are the five healthiest fish to eat. The healthiest fish are rich in nutrients like omega-3 fatty acids and low in contaminants like mercury. Sustainably sourced fish may be an option.
Fish with the highest levels of mercury, such as king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico and bigeye tuna, should be limited or avoided.