The 5 Healthiest Fish to Eat and Which to Limit, According to a Dietitian

Table of ContentsView AllTable of ContentsHealthiest FishFish to Limit or AvoidNutritional BenefitsHow Much Should I Eat?

Table of ContentsView All

View All

Table of Contents

Healthiest Fish

Fish to Limit or Avoid

Nutritional Benefits

How Much Should I Eat?

Fish is a nutrient-packed food recommended as part of a balanced diet. However, some options may be healthier than others regarding eating fish.

The healthiest fish to eat are low in contaminants and rich in nutrients like omega-3 fatty acids,iodine,selenium, vitamin D, and amino acids. Many types of fish are also low in calories andhigh in protein.Regular fish consumption may benefit heart health, metabolic health, and hormonal balance. Fish may also help older adults maintain muscle mass.

Top 5 Healthiest Fish to Eat

The healthiest fish are rich in nutrients likeomega-3fatty acids and low in contaminants like mercury. Although sustainably farmed or caught fish are viable options, there are important considerations to keep in mind.

Contaminants likemercurycan harm brain development.Choosing fish low in mercury is essential, especially during pregnancy, lactation, and in children.Low-mercury fish include anchovies, Atlantic mackerel, catfish, crawfish, flounder, haddock, mullet, plaice, pollock, salmon,sardines, shad, sole, tilapia, trout, and whiting.

Whether wild-caught or farm-raised, sustainably sourced fish may benefit the environment and long-term health.However, sustainable fish don’t always offer more nutrition or benefits and can also be expensive and hard to find, making them a potentially unrealistic option. The following highlights the top five healthiest fish to eat.

1. Salmon

Renowned for its delicate flavor and rich nutritional profile, salmon is a versatile fatty fish with many health benefits.

2. Mackerel

“Mackerel” is the name given to various fish of theScombridaefamily that live in oceans around the world.The following includes its nutritional benefits and more.

3. Sardines

Sardines are small, inexpensive, nutritious fish with several potential health benefits, such as the following.

4. Rainbow Trout

Known for its low contaminant levels and high nutritional value, rainbow trout is a heart-healthy fish packed with essential nutrients.

5. Anchovies

Anchovies are small, nutrient-dense fish with a salty flavor, which some consider an acquired taste. They tend to be safely fished and may be considered a sustainable choice.

Some fish can contain heavy metals like mercury and other contaminants, which may pose health risks, particularly for vulnerable populations. Fish to limit or avoid include the following.

1. High-Mercury Fish

Mercury can harm brain development, particularly in children.The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) determined the best fish for eating three servings per week contains less than or equal to 0.15 micrograms per gram (mcg/g) of mercury.

The FDA also suggests people avoid fish with mercury levels over 0.46 mcg/g, especially in sensitive populations like children, during pregnancy, or breastfeeding.

If you do not fit into these populations, consuming high-mercury fish on a limited basis may be OK. However, check with a healthcare provider 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 mercury levels and should be limited or avoided.

2. Fish High in Other Contaminants

Research shows that fish and other animal products are common sources of persistent organic pollutants (POPs). These includepolychlorinated biphenyls(PCBs),polybrominated diphenyl ethers(PBDEs), dioxins, and chlorinated pesticides, which tend to end up in bodies of water where fish live.

3. Overfished Species

Overfishing, or the fishing of too many fish, is a potential environmental problem. It puts fish species at risk for depletion and highlights the potential for more sustainable fishing practices.

Fish at risk for overfishing include Atlantic cod and some types of tuna, including albacore.

Is Tuna Good for You?Specific types of tuna have higher mercury levels, while others are low in mercury.Canned light tuna (typically skipjack tuna), albacore, and yellowfin tuna tend to contain lower mercury levels compared to other types of tuna.The FDA recommends no more than two or three 4-ounce servings of canned light tuna per week or one serving of albacore or yellowfin tuna per week.Bigeye tuna is high in mercury and should be avoided during pregnancy, while breastfeeding, and in children.

Is Tuna Good for You?

Specific types of tuna have higher mercury levels, while others are low in mercury.Canned light tuna (typically skipjack tuna), albacore, and yellowfin tuna tend to contain lower mercury levels compared to other types of tuna.The FDA recommends no more than two or three 4-ounce servings of canned light tuna per week or one serving of albacore or yellowfin tuna per week.Bigeye tuna is high in mercury and should be avoided during pregnancy, while breastfeeding, and in children.

Specific types of tuna have higher mercury levels, while others are low in mercury.

Canned light tuna (typically skipjack tuna), albacore, and yellowfin tuna tend to contain lower mercury levels compared to other types of tuna.

The FDA recommends no more than two or three 4-ounce servings of canned light tuna per week or one serving of albacore or yellowfin tuna per week.

Bigeye tuna is high in mercury and should be avoided during pregnancy, while breastfeeding, and in children.

Health Benefits

Research shows that regularly eating fish may have health benefits, including improved heart health and cognitive function. These benefits stem from fish’s nutrient-rich profile, which includes vital nutrients such as protein and key amino acids.

Incorporating fish into your diet has the potential to improve your overall health and well-being.

How Much Fish Should I Eat?

Avoid fish if you are allergic. Otherwise, the Dietary Guidelines for Americans and the FDA recommend the following amounts of fish per week:

Summary

Fish are generally recommended as part of a well-balanced diet. However, some fish may be healthier than others. Salmon, mackerel, sardines, rainbow trout, and anchovies are five of the 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 a consideration.

Fish like king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico, and bigeye tuna, which contain the highest mercury levels, should be limited or avoided.

27 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Mendivil CO.Fish consumption: a review of its effects on metabolic and hormonal health.Nutr Metab Insights. 2021;14:11786388211022378. doi:10.1177/11786388211022378Bramante CT, Spiller P, Landa M.Fish consumption during pregnancy: an opportunity, not a risk.JAMA Pediatr. 2018;172(9):801-802. doi:10.1001/jamapediatrics.2018.1619U.S. Food and Drug Administration.Technical information on development of FDA/EPA advice about eating fish for those who might become or are pregnant or breastfeeding and children ages 1-11 years.U.S. Food and Drug Administration.Advice about eating fish.National Oceanic and Atmospheric Administration (NOAA).Sustainable seafood: understanding sustainable seafood.U.S. Department of Agriculture FoodData Central.Fish, salmon, Atlantic, wild, raw.Jensen IJ, Eilertsen KE, Otnæs CHA, Mæhre HK, Elvevoll EO.An update on the content of fatty acids, dioxins, PCBs and heavy metals in farmed, escaped and wild Atlantic salmon (Salmo salarL.) in Norway.Foods. 2020;9(12):1901. doi:10.3390/foods9121901Cabello FC, Millanao AR, Lozano-Muñoz I, Godfrey HP.Misunderstandings and misinterpretations: Antimicrobial use and resistance in salmon aquaculture.Environ Microbiol Rep. 2023;15(4):245-253. doi:10.1111/1758-2229.13147Britannica.Mackerel.U.S. Department of Agriculture FoodData Central.Fish, mackerel, Atlantic, raw.National Institutes of Health.Vitamin D - fact sheet for consumers.Santos HO, May TL, Bueno AA.Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits.Front Nutr. 2023;10:1107475. doi:10.3389/fnut.2023.1107475Mehouel F, Bouayad L, Hammoudi AH, Ayadi O, Regad F.Evaluation of the heavy metals (mercury, lead, and cadmium) contamination of sardine (Sardina pilchardus) and swordfish (Xiphias gladius) fished in three Algerian coasts.Vet World. 2019;12(1):7-11. doi:10.14202/vetworld.2019.7-11U.S. Department of Agriculture FoodData Central.Fish, trout, rainbow, farmed, raw.U.S. Department of Agriculture FoodData Central.Fish, trout, rainbow, wild, raw.Colorado Department of Public Health & Environment.Fish consumption frequently requested information.National Oceanic and Atmospheric Administration.Northern anchovy.U.S. Department of Agriculture FoodData Central.Fish, anchovy, European, raw.Montano L, Pironti C, Pinto G, et al.Polychlorinated biphenyls (PCBs) in the environment: occupational and exposure events, effects on human health and fertility.Toxics. 2022;10(7):365. doi:10.3390/toxics10070365Ho QT, Frantzen S, Nilsen BM, et al.Congener-specific accumulation of persistent organic pollutants in marine fish from the Northeast Atlantic Ocean.J Hazard Mater. 2023;457:131758. doi:10.1016/j.jhazmat.2023.131758Britannica.Overfishing.Schartup AT, Thackray CP, Qureshi A, et al.Climate change and overfishing increase neurotoxicant in marine predators.Nature. 2019;572(7771):648-650. doi:10.1038/s41586-019-1468-9National Institutes of Health.Omega-3 fatty acids - fact sheet for health professionals.Ali A, Wei S, Ali A, et al.Research progress on nutritional value, preservation and processing of fish-a review.Foods. 2022;11(22):3669. doi:10.3390/foods11223669Tørris C, Småstuen MC, Molin M.Nutrients in fish and possible associations with cardiovascular disease risk factors in metabolic syndrome.Nutrients. 2018;10(7):952. doi:10.3390/nu10070952Domingo JL.Nutrients and chemical pollutants in fish and shellfish. Balancing health benefits and risks of regular fish consumption.Crit Rev Food Sci Nutr. 2016;56(6):979-988. doi:10.1080/10408398.2012.742985Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091

27 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Mendivil CO.Fish consumption: a review of its effects on metabolic and hormonal health.Nutr Metab Insights. 2021;14:11786388211022378. doi:10.1177/11786388211022378Bramante CT, Spiller P, Landa M.Fish consumption during pregnancy: an opportunity, not a risk.JAMA Pediatr. 2018;172(9):801-802. doi:10.1001/jamapediatrics.2018.1619U.S. Food and Drug Administration.Technical information on development of FDA/EPA advice about eating fish for those who might become or are pregnant or breastfeeding and children ages 1-11 years.U.S. Food and Drug Administration.Advice about eating fish.National Oceanic and Atmospheric Administration (NOAA).Sustainable seafood: understanding sustainable seafood.U.S. Department of Agriculture FoodData Central.Fish, salmon, Atlantic, wild, raw.Jensen IJ, Eilertsen KE, Otnæs CHA, Mæhre HK, Elvevoll EO.An update on the content of fatty acids, dioxins, PCBs and heavy metals in farmed, escaped and wild Atlantic salmon (Salmo salarL.) in Norway.Foods. 2020;9(12):1901. doi:10.3390/foods9121901Cabello FC, Millanao AR, Lozano-Muñoz I, Godfrey HP.Misunderstandings and misinterpretations: Antimicrobial use and resistance in salmon aquaculture.Environ Microbiol Rep. 2023;15(4):245-253. doi:10.1111/1758-2229.13147Britannica.Mackerel.U.S. Department of Agriculture FoodData Central.Fish, mackerel, Atlantic, raw.National Institutes of Health.Vitamin D - fact sheet for consumers.Santos HO, May TL, Bueno AA.Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits.Front Nutr. 2023;10:1107475. doi:10.3389/fnut.2023.1107475Mehouel F, Bouayad L, Hammoudi AH, Ayadi O, Regad F.Evaluation of the heavy metals (mercury, lead, and cadmium) contamination of sardine (Sardina pilchardus) and swordfish (Xiphias gladius) fished in three Algerian coasts.Vet World. 2019;12(1):7-11. doi:10.14202/vetworld.2019.7-11U.S. Department of Agriculture FoodData Central.Fish, trout, rainbow, farmed, raw.U.S. Department of Agriculture FoodData Central.Fish, trout, rainbow, wild, raw.Colorado Department of Public Health & Environment.Fish consumption frequently requested information.National Oceanic and Atmospheric Administration.Northern anchovy.U.S. Department of Agriculture FoodData Central.Fish, anchovy, European, raw.Montano L, Pironti C, Pinto G, et al.Polychlorinated biphenyls (PCBs) in the environment: occupational and exposure events, effects on human health and fertility.Toxics. 2022;10(7):365. doi:10.3390/toxics10070365Ho QT, Frantzen S, Nilsen BM, et al.Congener-specific accumulation of persistent organic pollutants in marine fish from the Northeast Atlantic Ocean.J Hazard Mater. 2023;457:131758. doi:10.1016/j.jhazmat.2023.131758Britannica.Overfishing.Schartup AT, Thackray CP, Qureshi A, et al.Climate change and overfishing increase neurotoxicant in marine predators.Nature. 2019;572(7771):648-650. doi:10.1038/s41586-019-1468-9National Institutes of Health.Omega-3 fatty acids - fact sheet for health professionals.Ali A, Wei S, Ali A, et al.Research progress on nutritional value, preservation and processing of fish-a review.Foods. 2022;11(22):3669. doi:10.3390/foods11223669Tørris C, Småstuen MC, Molin M.Nutrients in fish and possible associations with cardiovascular disease risk factors in metabolic syndrome.Nutrients. 2018;10(7):952. doi:10.3390/nu10070952Domingo JL.Nutrients and chemical pollutants in fish and shellfish. Balancing health benefits and risks of regular fish consumption.Crit Rev Food Sci Nutr. 2016;56(6):979-988. doi:10.1080/10408398.2012.742985Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Mendivil CO.Fish consumption: a review of its effects on metabolic and hormonal health.Nutr Metab Insights. 2021;14:11786388211022378. doi:10.1177/11786388211022378Bramante CT, Spiller P, Landa M.Fish consumption during pregnancy: an opportunity, not a risk.JAMA Pediatr. 2018;172(9):801-802. doi:10.1001/jamapediatrics.2018.1619U.S. Food and Drug Administration.Technical information on development of FDA/EPA advice about eating fish for those who might become or are pregnant or breastfeeding and children ages 1-11 years.U.S. Food and Drug Administration.Advice about eating fish.National Oceanic and Atmospheric Administration (NOAA).Sustainable seafood: understanding sustainable seafood.U.S. Department of Agriculture FoodData Central.Fish, salmon, Atlantic, wild, raw.Jensen IJ, Eilertsen KE, Otnæs CHA, Mæhre HK, Elvevoll EO.An update on the content of fatty acids, dioxins, PCBs and heavy metals in farmed, escaped and wild Atlantic salmon (Salmo salarL.) in Norway.Foods. 2020;9(12):1901. doi:10.3390/foods9121901Cabello FC, Millanao AR, Lozano-Muñoz I, Godfrey HP.Misunderstandings and misinterpretations: Antimicrobial use and resistance in salmon aquaculture.Environ Microbiol Rep. 2023;15(4):245-253. doi:10.1111/1758-2229.13147Britannica.Mackerel.U.S. Department of Agriculture FoodData Central.Fish, mackerel, Atlantic, raw.National Institutes of Health.Vitamin D - fact sheet for consumers.Santos HO, May TL, Bueno AA.Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits.Front Nutr. 2023;10:1107475. doi:10.3389/fnut.2023.1107475Mehouel F, Bouayad L, Hammoudi AH, Ayadi O, Regad F.Evaluation of the heavy metals (mercury, lead, and cadmium) contamination of sardine (Sardina pilchardus) and swordfish (Xiphias gladius) fished in three Algerian coasts.Vet World. 2019;12(1):7-11. doi:10.14202/vetworld.2019.7-11U.S. Department of Agriculture FoodData Central.Fish, trout, rainbow, farmed, raw.U.S. Department of Agriculture FoodData Central.Fish, trout, rainbow, wild, raw.Colorado Department of Public Health & Environment.Fish consumption frequently requested information.National Oceanic and Atmospheric Administration.Northern anchovy.U.S. Department of Agriculture FoodData Central.Fish, anchovy, European, raw.Montano L, Pironti C, Pinto G, et al.Polychlorinated biphenyls (PCBs) in the environment: occupational and exposure events, effects on human health and fertility.Toxics. 2022;10(7):365. doi:10.3390/toxics10070365Ho QT, Frantzen S, Nilsen BM, et al.Congener-specific accumulation of persistent organic pollutants in marine fish from the Northeast Atlantic Ocean.J Hazard Mater. 2023;457:131758. doi:10.1016/j.jhazmat.2023.131758Britannica.Overfishing.Schartup AT, Thackray CP, Qureshi A, et al.Climate change and overfishing increase neurotoxicant in marine predators.Nature. 2019;572(7771):648-650. doi:10.1038/s41586-019-1468-9National Institutes of Health.Omega-3 fatty acids - fact sheet for health professionals.Ali A, Wei S, Ali A, et al.Research progress on nutritional value, preservation and processing of fish-a review.Foods. 2022;11(22):3669. doi:10.3390/foods11223669Tørris C, Småstuen MC, Molin M.Nutrients in fish and possible associations with cardiovascular disease risk factors in metabolic syndrome.Nutrients. 2018;10(7):952. doi:10.3390/nu10070952Domingo JL.Nutrients and chemical pollutants in fish and shellfish. Balancing health benefits and risks of regular fish consumption.Crit Rev Food Sci Nutr. 2016;56(6):979-988. doi:10.1080/10408398.2012.742985Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091

Mendivil CO.Fish consumption: a review of its effects on metabolic and hormonal health.Nutr Metab Insights. 2021;14:11786388211022378. doi:10.1177/11786388211022378

Bramante CT, Spiller P, Landa M.Fish consumption during pregnancy: an opportunity, not a risk.JAMA Pediatr. 2018;172(9):801-802. doi:10.1001/jamapediatrics.2018.1619

U.S. Food and Drug Administration.Technical information on development of FDA/EPA advice about eating fish for those who might become or are pregnant or breastfeeding and children ages 1-11 years.

U.S. Food and Drug Administration.Advice about eating fish.

National Oceanic and Atmospheric Administration (NOAA).Sustainable seafood: understanding sustainable seafood.

U.S. Department of Agriculture FoodData Central.Fish, salmon, Atlantic, wild, raw.

Jensen IJ, Eilertsen KE, Otnæs CHA, Mæhre HK, Elvevoll EO.An update on the content of fatty acids, dioxins, PCBs and heavy metals in farmed, escaped and wild Atlantic salmon (Salmo salarL.) in Norway.Foods. 2020;9(12):1901. doi:10.3390/foods9121901

Cabello FC, Millanao AR, Lozano-Muñoz I, Godfrey HP.Misunderstandings and misinterpretations: Antimicrobial use and resistance in salmon aquaculture.Environ Microbiol Rep. 2023;15(4):245-253. doi:10.1111/1758-2229.13147

Britannica.Mackerel.

U.S. Department of Agriculture FoodData Central.Fish, mackerel, Atlantic, raw.

National Institutes of Health.Vitamin D - fact sheet for consumers.

Santos HO, May TL, Bueno AA.Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits.Front Nutr. 2023;10:1107475. doi:10.3389/fnut.2023.1107475

Mehouel F, Bouayad L, Hammoudi AH, Ayadi O, Regad F.Evaluation of the heavy metals (mercury, lead, and cadmium) contamination of sardine (Sardina pilchardus) and swordfish (Xiphias gladius) fished in three Algerian coasts.Vet World. 2019;12(1):7-11. doi:10.14202/vetworld.2019.7-11

U.S. Department of Agriculture FoodData Central.Fish, trout, rainbow, farmed, raw.

U.S. Department of Agriculture FoodData Central.Fish, trout, rainbow, wild, raw.

Colorado Department of Public Health & Environment.Fish consumption frequently requested information.

National Oceanic and Atmospheric Administration.Northern anchovy.

U.S. Department of Agriculture FoodData Central.Fish, anchovy, European, raw.

Montano L, Pironti C, Pinto G, et al.Polychlorinated biphenyls (PCBs) in the environment: occupational and exposure events, effects on human health and fertility.Toxics. 2022;10(7):365. doi:10.3390/toxics10070365

Ho QT, Frantzen S, Nilsen BM, et al.Congener-specific accumulation of persistent organic pollutants in marine fish from the Northeast Atlantic Ocean.J Hazard Mater. 2023;457:131758. doi:10.1016/j.jhazmat.2023.131758

Britannica.Overfishing.

Schartup AT, Thackray CP, Qureshi A, et al.Climate change and overfishing increase neurotoxicant in marine predators.Nature. 2019;572(7771):648-650. doi:10.1038/s41586-019-1468-9

National Institutes of Health.Omega-3 fatty acids - fact sheet for health professionals.

Ali A, Wei S, Ali A, et al.Research progress on nutritional value, preservation and processing of fish-a review.Foods. 2022;11(22):3669. doi:10.3390/foods11223669

Tørris C, Småstuen MC, Molin M.Nutrients in fish and possible associations with cardiovascular disease risk factors in metabolic syndrome.Nutrients. 2018;10(7):952. doi:10.3390/nu10070952

Domingo JL.Nutrients and chemical pollutants in fish and shellfish. Balancing health benefits and risks of regular fish consumption.Crit Rev Food Sci Nutr. 2016;56(6):979-988. doi:10.1080/10408398.2012.742985

Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091

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