What Is the Healthiest Fish to Eat?

Fish is nutritious because it’s high in protein and low in saturated fat. Including fish in your diet promotes heart health, especially when you eat it instead of fatty meats or fast food meals. Experts recommend eating fish regularly as part of a balanced diet. The American Heart Association (AHA) recommends eating at least 2 servings (6 oz) of fish per week. But are all types of fish good for you? 

Why are fish healthy to eat?

There are so many different kinds of fish to eat, and each one has a different nutritional profile. Still, most fish share certain common qualities that make them healthy. Let’s take a look at some of the nutritional benefits that fish can provide.

[Note: This article is about fish, not all seafood. Shellfish — like mollusks and crustaceans — aren’t included.] 

Protein

All types of fish are high in protein. This essential nutrient makes up all the cells in your body. It’s crucial for many processes, including:

• Building and maintaining muscle tissue

• Helping you feel full and satisfied after meals

• Supporting weight management

Vitamins and minerals

Fish provide many vitamins and minerals, including:

• Iron, which helps make red blood cells 

• Vitamin D, which supports your immune system and bone health

• Vitamin B12, which helps make DNA 

• Selenium, to support immune health and prevent cell damage 

• Phosphorus, which strengthens bones and teeth

• Magnesium, to regulate nerve function and blood sugar levels

• Calcium, for bone health

EXPERT PICKS: WHAT TO READ NEXT

• Is mercury in food bad for you? For most people, moderate consumption doesn’t pose a health risk. But it’s important to know which foods contain mercury so you can limit them.

• What’s the best canned tuna? If you want the most omega-3 fats for heart health, choose white albacore tuna. But which canned tuna you choose may depend on your health goals. 

• Which foods have the most omega-3 fats? Oily fish, flaxseeds, chia seeds, and walnuts are a few top sources. Learn which other foods are on the list and how they may help improve your health.

Omega-3 fatty acids

Some fish are high in omega-3 fats. Oily fish like salmon, trout, and sardines have the most omega-3s. Low-fat white fish such as cod, tilapia, and haddock don’t have as much.

Eating fish with omega-3s may help decrease:

• Inflammation

• Triglycerides (a type of fat that circulates in your blood, like cholesterol)

• The risk of certain cancers 

• The risk of Alzheimer’s disease and dementia

7 Healthiest fish to eat

All fish are nutritious and high in protein. But the seven following types of fish stand out as some of the healthiest because they’re also good sources of omega-3s, vitamins, and minerals.

1. Salmon

Sockeye salmon (3 oz) contains: 

• Calories: 133 

• Fat: 5 g (952 mg of omega-3)

• Protein: 23 g 

• Carbohydrates: 0 g

Salmon is a popular fish not only because of its many health benefits but also because of its mild flavor and wide availability. It’s lower in overall fat than other fish on this list, and most of the fat it does have is beneficial omega-3 fat. 

Here’s the omega-3 content of different kinds of salmon (per 3 oz):

• Sockeye (wild): 2,242 mg

• Chinook (wild): 2,115 mg 

• Chinook (farmed): 768 mg

• Pacific (wild): 1,731 mg 

• Atlantic (farmed): 646 mg 

Salmon is versatile and can be used in all kinds of dishes, including sushi and poke bowls. You can also eat salmon smoked (lox), baked, pan-fried, or grilled.

2. Trout

Rainbow trout (3 oz) contains: 

• Calories: 143 

• Fat: 6 g (836 mg of omega-3)

• Protein: 20 g protein

• Carbohydrates: 0 g carbs 

Trout is lower in calories than other fish but still has plenty of protein and omega-3 fats. It also has more vitamin D than other fish on this list, with 81% of your daily value (DV). Vitamin D is needed for immune and bone health. 

Trout can be pan-fried, oven-roasted, or barbecued. 

3. Pacific mackerel

Pacific mackerel (3 oz) contains:

• Calories: 171 

• Fat: 9 g (1,705 mg of omega-3)

• Protein: 22 g

• Carbohydrates: 0 g 

Mackerel is often described as having a strong, fishy taste — people either love it or hate it. Keep in mind that Pacific mackerel is different from King mackerel. King mackerel is high in mercury, a neurotoxin that can affect health in high amounts. King mackerel is larger and lives longer than Pacific mackerel, so it accumulates more mercury. 

You can often buy Pacific mackerel canned. It works well as a topping on toast or flaked into salads. 

4. Sardines

Canned sardines (3 oz) contain: 

• Calories: 177

• Fat: 10 g (835 mg of omega-3)

• Protein: 21 g

• Carbohydrates: 0 g 

You can buy sardines fresh or canned. They’re small, so they’re low in contaminants like mercury. Sardines also provide high amounts of the antioxidant selenium, a mineral that supports immune health and prevents cell damage that can increase your risk for disease. 

You can usually find sardines canned in oil, water, or tomato sauce. All of these options are nutritious so, choose based on your taste buds. Fresh sardines are typically larger than canned and are excellent when grilled.

5. Herring

Atlantic herring (3 oz) contains: 

• Calories: 173

• Fat: 10 g (1,772 mg of omega-3)

• Protein: 20 g protein 

• Carbohydrates: 0 g

Herring are slightly larger than sardines but still small enough to be low in contaminants. They also have more vitamin B12 than other fish on this list, with a whopping 465% DV in one serving. Vitamin B12 helps produce red blood cells, protect nerves, and make DNA (the genetic material in your cells).

Whole herring can be grilled or barbecued. You can also buy herring canned or pickled in vinegar and salt. Kippered herring (kippers) is herring that has been split open, salted, and cold-smoked. It is a popular breakfast food in the United Kingdom (UK), among other places. 

6. Anchovies

Anchovies (3 oz) contain: 

• Calories: 179 

• Fat: 8 g (1,782 mg of omega-3)

• Protein: 24 g 

• Carbohydrates: 0 g 

Anchovies are sometimes used as a topping on pizza, and people usually either love them or hate them. But there’s no denying they’re high in protein and omega-3s. They also have more niacin (vitamin B3) than other fish on the list, offering 106% of the DV per 3-oz serving. Niacin plays many roles in your body, including turning protein, fat, and carbs from food you eat into energy that your body can use. 

You can buy anchovies in cans or jars. They add a salty, savory umami flavor. They’re a key ingredient in Caesar salad and pasta puttanesca (pasta with anchovies, capers, and olives).

7. Albacore tuna

Canned albacore tuna (3 oz) contains:

• Calories: 109 

• Fat: 2.5 g (748 mg of omega-3)

• Protein: 20 g 

• Carbohydrates: 0 g

Tuna is one of the most consumed fish in the U.S., and for good reason. It’s high in protein, low in fat, and easy to access both fresh and canned. It even comes in portable pouches. 

A downside to tuna is that it contains mercury. The amount depends on the type of tuna (and there are several types). For example, canned albacore tuna (also called “white tuna”) has slightly more mercury than “light” canned tuna, which is made from smaller skipjack tuna. Larger fish like albacore accumulate more mercury in their bodies than smaller fish like skipjack. 

There aren’t mercury limit guidelines for the general population. But the FDA does provide guidance for children ages 1 to 11, and people who are pregnant or nursing. That’s because mercury may have a bigger health impact on these people. 

To limit mercury exposure, the FDA recommends the following tuna choices:

• Best choice: Canned light skipjack tuna

• Good choices: Albacore white tuna and yellowfin tuna 

• Choice to avoid: Bigeye tuna

The FDA recommends eating no more than 3 servings (12 oz) of light tuna per week, or no more than 1 serving per week of albacore or yellowfin tuna. 

Can you eat fish every day?

It’s fine to eat fish every day since it’s a good source of protein. But there are a few things to consider when choosing which fish to include in your diet. 

Endangered and overfished species

It’s best to avoid eating fish species that are overfished or endangered. Overfishing happens when too many fish are caught, and there aren’t enough left to breed a new population. The list of overfished species is always changing. But you can use websites and apps like Seafood Watch to stay updated and make sure you’re choosing sustainable species.

Mercury content

The healthiest fish to eat are those that are low in mercury, especially if you’re eating fish daily. Low-mercury fish include: 

• Anchovies

• Atlantic mackerel

• Catfish

• Cod

• Haddock

• Herring

• Salmon 

• Sardines

• Sole

• Tilapia

• Trout

High-mercury fish to limit or avoid include:

• Bigeye tuna

• King mackerel

• Marlin

• Orange roughy

• Shark

• Swordfish

• Tilefish

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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