Fish is a nutritious 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 low in contaminants and rich in nutrients such as 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 can benefit heart health, metabolism and hormonal balance. Fish can also help older adults maintain muscle mass.
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Top 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 farmed 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 in children. Fish species with low mercury levels include anchovies, mackerel, catfish, crayfish, flounder, haddock, mullet, plaice, coalfish, salmon, sardines, shad, sole, tilapia, trout and whiting.
Whether fish is wild-caught or farmed, sustainably caught fish can be good for the environment and your long-term health. However, sustainable fish do not always offer more nutritional value or benefits, and can also be expensive and difficult to find, making them a potentially unrealistic option. Below are the five healthiest fish to eat.
1. Salmon
Salmon is a versatile oily fish with many health benefits and is known for its delicate taste and rich nutritional value.
- Advantages: Salmon is high in omega-3 fatty acids and low in mercury, making it a healthy choice with few contaminants. Salmon contains additional nutrients that support your overall health, including protein, amino acids, and several vitamins and minerals, such as vitamin D, iron, calcium, and potassium. Salmon also contains antioxidants such as vitamin E, vitamin C, and selenium.
- Best sources Salmon found in supermarkets can come from rivers, oceans, or fish farms. According to one study, farmed and wild-caught salmon have statistically similar nutritional profiles, meaning one is not necessarily healthier. Farmed salmon can contain antibiotics and other compounds not found in wild salmon. While some countries regulate the amount of antibiotics a fish farm can use, others do not.
2. Mackerel
“Mackerel” is the name given to several species of fish Scorpions family that lives in oceans around the world. Below you will find information about the nutritional benefits and more.
- Advantages: Mackerel is high in omega-3 fatty acids and other healthy fats. Atlantic mackerel is a sustainable and healthy choice, with lean protein, calcium, magnesium, potassium, selenium and B vitamins. It is also an excellent source of vitamin D. A 3-ounce serving provides over 500 International Units (IU), almost 100% of the Recommended Daily Allowance (RDA).
- Best sources: When choosing mackerel, you may want to consider factors such as contamination and taste. Atlantic mercury is a low mercury fish. King mackerel, however, is high in mercury. Pregnant women should limit their intake of fish high in mercury, such as king mackerel, to avoid possible damage to the developing brain of the fetus.
3. Sardines
Sardines are small, inexpensive, and nutritious fish with several potential health benefits, including the following.
- Advantages: As an oily fish, sardines are a good source of omega-3 fatty acids. They are also high in calcium, with 100 grams (g) providing almost 40% of the RDI for most adults. In addition to omega-3 and calcium, sardines 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 may help you meet your iron needs.
- Best sources: Because they often live near the coast, some species of wild sardines may contain mercury and other contaminants. However, 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 offer different health and nutritional benefits. However, canned sardines may contain more sodium than fresh sardines.
4. Rainbow trout
Rainbow trout is known for its low contaminant content and high nutritional value. It is a heart-healthy fish that is packed with essential nutrients.
- Advantages: 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 lean fish that is good for the heart, thanks to its high protein content and low saturated fat content.
- Best sources: Rainbow trout can be farmed or wild and are considered safe to eat. Nutritionally, wild rainbow trout tend to be slightly higher in certain nutrients, such as protein, calcium, iron, magnesium, and B vitamins. Wild rainbow trout tend to have lower mercury levels than some other fish species due to their diet. In the United States, rainbow trout farming is seen as a sustainable and environmentally friendly option.
5. Anchovies
Anchovies are small, nutritious fish with a salty flavor that some consider an acquired taste. They are generally safely caught and can be considered a sustainable choice.
- Advantages: Despite their small size, the nutritional benefits of anchovies rival those of much larger fish. A 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 should limit their intake.
- Best sources: The FDA recommends anchovies as a low-mercury fish. Anchovies are usually caught in the wild and processed before they reach the supermarket shelves. During processing, anchovies are salted and pickled. However, you can also buy fresh anchovies.
Fish to limit or avoid
Some fish may contain heavy metals such as mercury and other contaminants, which can pose health risks, especially to vulnerable populations. Fish to limit or avoid include:
1. Fish with high mercury levels
Mercury can be harmful to brain development, especially in children. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) have determined that the best type of fish to eat three times per week contains less than or equal to 0.15 micrograms per gram (mcg/g) of mercury.
The FDA also advises people to avoid fish with mercury levels above 0.46 mcg/g, especially in sensitive populations such as children, during pregnancy, or while breastfeeding.
If you don’t fit into these populations, consuming high-mercury fish on a limited basis may be OK. However, consult a health care provider if you have any concerns.
According to the FDA, king mackerel, marlin, orange tope, shark, swordfish, Gulf of Mexico tilefish, and bigeye tuna contain the highest levels of mercury and should be limited or avoided.
2. Fish with high levels of other contaminants
Research shows 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, which often end up in waters where fish live.
POP levels in fish generally vary depending on their size, fat content, location in the food chain (and therefore what she food) and where they are fished. POPs may be carcinogenic, but more research is needed.
The European Food Safety Authority (EFSA) proposed a limit of 2 picograms per kilogram body weight (pg WHO TEQ-05/kg bw) for dioxin-like contaminants.
3. Overfished species
Overfishing, or catching too many fish, is a potential environmental problem. It puts fish species at risk of depletion and highlights the potential for more sustainable fishing practices.
Fish species at risk of overfishing include cod and some types of tuna, including albacore.
Is Tuna Good For You?
Certain types of tuna have high mercury levels, while other types have low mercury levels.
Canned tuna (usually skipjack), albacore, and yellowfin tuna generally contain lower levels of mercury than other types of tuna.
The FDA recommends eating no more than two or three 4-ounce servings of canned tuna per week, or one serving of albacore or yellowfin tuna per week.
Bigeye tuna contains a lot of mercury and should therefore not be eaten during pregnancy, breastfeeding and by children.
Health Benefits
Research shows that eating fish regularly can have health benefits, including improved heart health and cognitive function. These benefits stem from fish’s nutrient-rich profile, which contains essential nutrients such as protein and important amino acids.
- Power supply: Fish are generally high-quality proteins. However, they are unique in that they are also a good source of omega-3 fatty acids and other healthy fats. Omega-3s are good for cell membranes in the brain and beyond, provide energy, and support heart and eye health. Oily fish generally contain the highest concentrations of omega-3 fatty acids. Fish contains varying amounts of 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.
- Studied benefits: Eating fish is known to be good for your health. Several 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 reduce brain inflammation, improve mental performance and may improve blood flow to the brain. Regular consumption of fish and other nutrient-rich foods may promote bone health, reduce the risk of certain cancers, and help maintain weight.
Adding fish to your diet can 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: Minimum 8 ounces
- Pregnant or lactating 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 depending on your dietary preferences and goals.
Summary
Fish is generally recommended as part of a balanced diet. However, some types of fish are healthier than others. Salmon, mackerel, sardines, rainbow trout, and anchovies are five of the healthiest types of fish to eat. The healthiest types of fish are rich in nutrients, such as omega-3 fatty acids, and low in contaminants, such as mercury. Consider sustainably caught fish.
Fish species such as king mackerel, marlin, orange tope, shark, swordfish, Gulf of Mexico tilefish, and bigeye tuna, which contain the highest levels of mercury, should be limited or avoided.