The Healthiest Fish and Seafood to Eat, According to Dietitians

Low-mercury, omega-3-rich choices that champion nutrition and ocean-friendly practices.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 22, 2025

Low-mercury, omega-3-rich choices that champion nutrition and ocean-friendly practices.

Fish and seafood are among the most nutritious protein sources you can include in your diet. They provide essential vitamins, minerals, and healthy fats — most notably the omega-3 fatty acids that most Americans lack. However, not all fish are equal in nutrition, mercury content, or sustainability. This guide, based on expert advice, highlights the healthiest fish and seafood to eat, key safety and sustainability tips, and answers to common questions about fish consumption.

Why Eating Fish Is Good for You

Fish offers a unique spectrum of nutrients:

If you're looking to ensure you're making the healthiest choices at the seafood counter, our guide on the 12 Fish You Should Never Eat—and What to Choose Instead will provide essential insights. Understanding which fish may be harmful due to high mercury levels can help you protect your health and maintain nutritional balance.

High-Quality Protein: Supports muscle health and satiety.
Omega-3 Fatty Acids (EPA and DHA): Promote heart, brain, and eye health; reduce inflammation.
Vitamins: Many fish are rich in Vitamin D, B12, and A.
Minerals: Fish contains iodine, selenium, potassium, and phosphorus for thyroid, immunity, and bone health.

Regular fish consumption is linked to reduced risk of heart disease, stroke, and cognitive decline. The American Heart Association recommends eating fish at least twice per week, focusing on oily varieties like salmon, sardines, and mackerel for their heart-protective fats.

Concerns About Mercury and Sustainability

While fish is nutritious, it’s important to be mindful of:

For those seeking to incorporate more protein into their diet while remaining selective about fish, our article on the 15 Best High-Protein Fish to Eat, According to Nutrition Experts offers invaluable recommendations. Discover which high-protein fish options will align with your nutritional goals without compromising health or sustainability.

Mercury: A neurotoxin found in large, predatory fish, which can be harmful especially to pregnant women and young children.
Sustainability: Overfishing and unsustainable farming practices impact marine ecosystems and future fish supplies.

Look for seafood with certifications like MSC, ASC, or Fair Trade USA to ensure your choice is environmentally responsible. Visit Seafood Watch for up-to-date sustainability ratings.

Who Should Limit Certain Fish?

The FDA advises that women who are pregnant or breastfeeding, may become pregnant, and children should avoid high-mercury fish:

King mackerel
Marlin
Orange roughy
Shark
Swordfish
Tilefish (from the Gulf of Mexico)
Bigeye tuna

For most people, enjoying lower-mercury fish a few times per week is safe and recommended.

Curious about the safety and nutritional value of sushi? Our comprehensive guide on Is Sushi Healthy? A Comprehensive Guide by Nutrition Experts reveals the facts you need. Learn how to enjoy sushi while considering mercury levels and nutrition to make the best choices for your health.

The 15 Healthiest Fish and Seafood Options

The following list highlights 15 of the healthiest seafood choices, considering nutrient density, mercury content, sustainability, and versatility. (In no particular order: the best choice depends on your dietary needs and preferences.)

1. Salmon

Salmon is one of the richest sources of omega-3s, especially wild-caught varieties like Alaskan Chinook, sockeye, and Coho. It’s high in vitamin D and calcium (when bones are included). Wild-caught salmon is generally lower in contaminants than farmed. A 3-ounce serving meets and exceeds adult omega-3 requirements. Enjoy grilled, baked, or broiled.

Nutrients: Omega-3s, high-quality protein, vitamin D, selenium
Best pick: Wild-caught Alaskan salmon for best omega-3s and lower contaminants
Try it: With lemon, dill and grain mustards, or in poke bowls

If you're eager to enhance your omega-3 intake beyond fish, check out our listing of 10 Omega-3-Rich Foods You Should Add to Your Diet. This resource highlights numerous options that can help you elevate your heart health and overall wellness in delicious ways.

2. Sardines

Sardines are small, oily fish packed with omega-3s, calcium (if eaten with bones), and vitamin D. Their small size means minimal mercury accumulation. Most sardines are wild-caught and highly sustainable.

Nutrients: Omega-3s, protein, vitamin D, calcium
Mercury: Very low
Sustainability: Excellent
Ideas: On toast, in pasta, or salads

3. Rainbow Trout

Trout is another lower-mercury, high-omega-3 fish, often farmed responsibly in the U.S. It has a delicate flavor and is a great alternative to salmon. Trout is also less fatty but just as protein-rich.

Nutrients: Omega-3s, vitamin D, protein
Sustainability: U.S. farmed trout is a Best Choice
Try it: Grilled, smoked, or broiled with herbs

4. Arctic Char

With a taste and texture between salmon and trout, arctic char is another stellar source of omega-3s and is almost always farmed in eco-friendly, closed systems.

Nutrients: Omega-3s, protein
Sustainability: Nearly always rated as sustainable
Preparation: Pan-seared, baked, or grilled

5. Mackerel

Mackerel — especially smaller varieties like Atlantic and Pacific (not king mackerel) — are rich in omega-3s and protein. The “king” variety should be avoided due to high mercury. Smaller mackerels have lower mercury and high nutritional value.

Nutrients: Omega-3s, protein, vitamin D, selenium
Best picks: Atlantic or Pacific mackerel
Preparation: Grilled, broiled, or smoked

To maximize your dietary choices, explore our guide on the 13 Best Nutrient-Dense Foods to Power a Healthy Diet. Here you'll find nutrient-packed options that can elevate your meal planning and contribute to a well-rounded diet.

6. Sardines (canned or fresh)

See above; canned sardines are a vitamin D and calcium powerhouse. Their sustainable, affordable nature makes them a pantry staple.

7. Anchovies

Beyond pizza topping fame, anchovies are incredibly nutrient-tuned: low mercury, rich in omega-3s, selenium, B vitamins, and protein. They’re also sustainable. Try them in sauces, salads, or spreads.

Nutrients: Omega-3s, protein, selenium
Ideas: Melt into pasta sauce or mash with olive oil and lemon atop toast

8. Albacore Tuna (troll- or pole-caught, Pacific or US/Canada)

Tuna offers substantial protein and is high in omega-3s, but mercury content varies. Opt for albacore/white tuna labeled as “troll-caught” or “pole-caught” from the Pacific or US/Canada — these are smaller, younger fish with less mercury. Avoid bigeye, yellowfin, and ahi due to higher mercury.

Nutrients: Protein, omega-3s
Mercury: Low in smaller albacore; high in bigeye

9. Herring

Herring is a nutritional powerhouse: high in omega-3s and notably low in mercury. It’s a traditional food in Scandinavia and is often pickled, smoked, or grilled. Herring is also an excellent source of vitamin D — great for people with limited sun exposure.

Nutrients: Omega-3s, protein, vitamin D, B vitamins
Sustainability: High

10. Shrimp

While not a fish, shrimp are high in protein, low in calories, and provide iodine and selenium for thyroid health. U.S. farmed or wild-caught shrimp are generally preferred for lower contaminants.

Nutrients: Protein, iodine, selenium
Mercury: Low
Preparation: In tacos, stir-fries, salads

11. Scallops

Scallops are shellfish with a sweet, delicate flavor, low in calories, and high in protein and B12. They’re easy to cook — a quick sear is all you need. Scallops are low in mercury and often rated as a sustainable seafood choice.

Nutrients: Protein, B12, magnesium
Ideas: Sear briefly in a hot pan; serve with citrus or fresh herbs

12. Tilapia

Tilapia is an affordable, mild white fish that’s high in vitamin B12, niacin, phosphorus, and potassium. Its neutral flavor makes it ideal for those averse to fishy tastes. Although “bottom feeder” concerns persist, most farmed U.S. tilapia meets high safety standards.

Nutrients: Protein, B12, niacin, phosphorus, potassium
Mercury: Low
Cooking: Baked, grilled, or sautéed

13. Haddock

Haddock is a lean, white fish with a flaky texture and mild flavor. Low in mercury and fat, it’s rich in B vitamins, niacin, and selenium. It appeals to a wide range of palates and works well grilled or in chowder.

Nutrients: Lean protein, B vitamins, selenium
Preparation: Grilled, broiled, baked

14. Pollock

Pollock is the classic fish found in fish sticks and imitation crab products. Mild-tasting, low in fat, and sustainable (especially Alaskan pollock), it’s also a good source of protein and several important nutrients.

Nutrients: Protein, omega-3s (modest), selenium
Sustainability: Best when wild Alaskan
Use: Fish tacos, sandwiches, battered and baked

15. Shellfish (Clams, Mussels, Oysters)

This group rounds out the list as nutrient-dense and low in mercury. Not technically fish, but they’re top picks for protein, iron, B12, and (if you eat the whole shellfish) zinc and selenium. Mussels and oysters are filter feeders, often farmed sustainably. Clams supply the most iron per serving of any food, making them great for preventing anemia.

Nutrients: Protein, iron, B12, zinc, selenium
Preparation: Steamed, grilled, sautéed

Table: Quick Comparison of Top Healthy Fish

Fish/Seafood	Key Nutrients	Omega-3 Content	Mercury Level	Sustainability
Salmon	Omega-3, Protein, D, Selenium	High	Low	Wild: High
Sardines	Omega-3, D, Calcium	High	Very Low	High
Trout	Omega-3, Protein, D	High	Low	Farmed (U.S.): High
Mackerel	Omega-3, Protein, Selenium	High	Low-High*	Varies
Tuna (Albacore, troll/pole-caught)	Omega-3, Protein	High	Moderate	Good with best-catch methods
Tilapia	Protein, B12, Phosphorus	Low	Low	U.S. Farmed: Good
Shrimp	Protein, Iodine, Selenium	Very Low	Low	U.S. wild/farmed: Good

*Atlantic and Pacific mackerels are low in mercury, king mackerel is high — avoid the latter, especially for pregnant women and children.

Tips for Choosing and Enjoying Healthy Fish

Prioritize variety: Rotate among species to maximize nutrients and minimize contaminant risks.
Check sustainability certifications: Look for MSC, ASC, or Fair Trade labels.
Opt for wild-caught or responsibly farmed when possible.
Prepare simply: Baking, grilling, broiling, or steaming preserves nutrients and keeps added fats low.
Include bones when feasible: Sardines and canned salmon with bones boost calcium intake.
Store seafood safely: Keep cold and cook promptly to avoid foodborne illness.

Frequently Asked Questions (FAQs)

Q: How often should I eat fish?

A: The American Heart Association recommends at least two servings (about 3.5 ounces each) per week of a variety of fish, with an emphasis on fatty fish for their omega-3 content.

Q: Which fish are safest during pregnancy?

A: Choose low-mercury fish like salmon, sardines, trout, tilapia, shrimp, and pollock. Avoid king mackerel, shark, swordfish, tilefish (Gulf), marlin, orange roughy, and bigeye tuna, per FDA advice.

Q: Is farmed fish less healthy?

A: Not necessarily. Many responsibly farmed fish (in the U.S.) are safe, nutritious, and sustainable. Always check sourcing and sustainability ratings for specific species and origin.

Q: What if I don’t like the taste of fish?

A: Start with mild, less “fishy” options like tilapia, haddock, pollock, or arctic char. Try different seasonings and cooking methods to find what works for you.

Q: Are shellfish as healthy as fish?

A: Yes! Shellfish — such as shrimp, scallops, clams, mussels, and oysters — are nutrient-packed, generally low in mercury, and provide unique minerals like zinc, iron, and iodine.

Q: How can I be sure my fish is sustainable?

A: Look for the MSC (Marine Stewardship Council), ASC (Aquaculture Stewardship Council), or Fair Trade USA labels. Check with Seafood Watch online for up-to-date sustainability rankings by species and harvest method.

The Healthiest Fish and Seafood to Eat, According to Dietitians

Why Eating Fish Is Good for You