What is the healthiest fish? The No. 1 pick from a registered dietitian - chof 360 news

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Fish is a high-quality lean protein, and chances are, you’re not eating enough of it. The American Heart Association and the Dietary Guidelines for Americans recommend eating two servings of seafood a week, yet about 90% of Americans don’t hit this target.

There are plenty of options if you're looking to increase your seafood. Varying your meals is the best way to get the health-supporting nutrients fish contains while minimizing the risk of certain chemicals that may build up in fish over time.

Here’s a handy guide to the healthiest fish to put on your plate.

What is the best fish to eat?

Sardines

Canned sardines are the MVP of the seafood world, given their affordability, shelf-stability and nutritiousness, which is why they earn the top spot. These tiny fish are loaded with marine-based omega-3 fatty acids, the type of fat known to fight inflammation and support brain, heart and metabolic health. Omega-3s may also protect against depression. Gram for gram, canned sardines have even more of this powerhouse nutrient than salmon.

Beyond their omega-3 content, sardines are also one of the best dietary sources of calcium, with a single can providing as much as a glass of milk. They’re naturally rich in vitamin D as well, a nutrient that not only aids calcium absorption but also plays a crucial role in immune function and bone health.

A 2021 study published in the journal Clinical Nutrition found that people with prediabetes experienced a reduction in markers indicating a lower risk of Type 2 diabetes and heart disease when they included sardines in their diet twice per week compared to those who were on a diabetes prevention diet without sardines.

Worth noting: Sardines have a bold flavor that can be an acquired taste. If you’re new to them, try incorporating them into meals rather than eating them solo. Mash them into avocado toast, stir them into a pasta dish with garlic and olive oil or pair them with fresh lemon and herbs to balance their intensity.

What is the healthiest fish to eat?

Salmon

While sardines take the top spot for the healthiest fish, salmon is a close contender. It offers many of the same benefits with a milder flavor. It’s an excellent source of heart-healthy omega-3 fatty acids and high-quality protein, and like sardines, salmon also supplies vitamin D.

One common concern around seafood is mercury and environmental contaminants, but salmon remains a safe option. Both wild and farmed varieties contain similar levels of omega-3s and essential nutrients, and neither poses a significant risk of mercury exposure, so it’s safe to enjoy regularly.

Worth noting: To ensure you’re making a sustainable choice, buy salmon certified by an organization such as the Marine Stewardship Council to ensure your fish is sourced responsibly and supports healthy ecosystems.

Trout

If you’re looking for a more delicate alternative to salmon, trout is an excellent choice. These two fish are closely related and can be used interchangeably in recipes, but trout has a milder, less pungent flavor, making it a great option for those easing into seafood. Like salmon, trout is packed with protein, heart-healthy omega-3 fatty acids, and essential nutrients, including vitamin D.

Worth noting: A 3 ½-ounce serving of trout provides your entire daily requirement of vitamin D, a nutrient essential for bone health and immune function.

Arctic Char

Arctic char looks a lot like salmon when it’s raw, but as you cook it, it becomes less pink. Flavor-wise, it’s less fishy than salmon and more similar to trout in taste. That makes it another great contender if you’re new to the seafood scene.

Arctic char is rich in beneficial omega-3 fatty acids that may help prevent heart disease and are essential for brain health and development.

Worth noting: Arctic char is highly versatile and can be swapped into any recipe that calls for salmon, making it an easy way to diversify your seafood choices.

Halibut

This firm, white fish is commonly sold as steaks rather than fillets, making it a top pick for grilling. Along with being an excellent source of lean protein, halibut delivers more than half of your daily vitamin B12 needs. This essential nutrient supports nerve health and helps your body convert food into energy, keeping you feeling your best.

Worth noting: Halibut contains higher mercury levels than some other fish, so the FDA classifies it as a ‘good’ rather than ‘best’ choice. To minimize exposure, it’s recommended to enjoy halibut no more than once per week and opt for non-seafood protein sources on the days you eat it.

Shrimp

According to the National Fisheries Institute, shrimp is the most popular fish in America. It’s an excellent, low-calorie protein choice that’s packed with other nutrients.

One standout compound in shrimp is astaxanthin, the carotenoid pigment responsible for its pink color. Research on animals and supplements suggests that astaxanthin has powerful antioxidant and anti-inflammatory effects, potentially protecting against conditions including heart disease, cancer, neurodegenerative disorders and Type 2 diabetes.

Worth noting: Research in rats confirms what you probably already knew: Shrimp is healthiest when you skip the fryer. Boiling and grilling preserve more nutrients than frying.

Cod

Cod is one of the leanest seafood options available, with a cooked portion providing around 100 calories and an impressive 23 grams of protein. In addition to its protein content, cod supplies B vitamins, which play a crucial role in converting food into energy to fuel your body’s cells.

Worth noting: If you’re new to seafood (or on the fence), cod is an excellent starting point. Its mild flavor makes it a great entry point for those averse to fishy tastes, and its firm texture allows it to hold up well in various cooking methods, including grilling, baking, and hearty soups and stews.

Branzino

Branzino, also known as Mediterranean sea bass, is a delicate, flaky white fish commonly found in the Mediterranean Sea. It’s an excellent source of lean protein and vitamin D, a key nutrient that supports immune function, calcium absorption and glucose metabolism.

Worth noting: Since branzino is a smaller fish with easily removable bones, it’s often prepared and served whole.

Anchovies

These small oily fish are loaded with nutrients, including protein, omega-3s and calcium. They’re also rich in selenium, an antioxidant that protects your cells from damage that can lead to heart disease, cancer and other health issues.

Worth noting: Anchovies are most commonly sold packed in oil and salt-cured in a can. You can also find them in a paste. Beyond classic uses like Caesar salad dressing and pasta sauces, try blending anchovies into marinades, spreading a thin layer on toast with avocado or mixing them into tapenade for an extra umami boost.

Mussels

These bivalves are rich in iron and vitamin B12, and they also contribute meaningful amounts of zinc and protein to your diet, but they’re quite low in calories; a typical portion has just about 100 calories. While mussels are nutritious, they’re commonly served with French fries, so go easy on the fries and have some veggies on the side to get the most health benefits from your meal.

Worth noting: Mussels are on the Monterrey Bay Aquarium’s Best Choice list, indicating they’re a top choice for environmental sustainability.

Scallops

Scallops are often described as buttery and sweet, so they’re a great choice for people who aren’t as fond of fishier fish, those new to seafood and picky eaters.

Like other fish, scallops contain protein and other key nutrients, including zinc and selenium, both of which support optimal immune function.

Worth noting: Scallops are on the FDA’s best choice list, meaning they’re quite low in mercury, so you can eat them often. They’re also a best choice for environmental sustainability, per the Monterey Bay Aquarium Seafood Watch.

Crab

There are several types of crab, including Dungeness, stone and king crab. When eaten baked, boiled or steamed, they’re a light and lean choice, with around 100 calories or less and up to 20 grams of protein per serving.

Worth noting: Try crab in classic preparations like crab cakes, seafood salads and crab-stuffed avocados. You might also mix it into pasta dishes and risotto. You can also toss lump crab meat into scrambled eggs. Don’t fall for imitation crab meat, which is a cheaper, processed alternative to crab meat. It may not contain any crab meat, and it may have starches and other non-fish ingredients added.

Flounder

A 3 ½ ounce portion of flounder has less than 100 calories and 15 grams of protein. Reducing your intake of red and processed meats by eating more healthy fish, like flounder, may help reduce your risk of heart disease, cancer and Type 2 diabetes.

Worth noting: Flounder can be bought and cooked whole or as a fillet. The fillets are soft and flaky, but coating them with chopped nuts or flour will help keep them from falling apart.

Tuna

Canned tuna is a budget-friendly and versatile protein source that’s packed with essential nutrients such as omega-3 fatty acids, vitamin B12, iron and selenium. It’s an easy way to add lean protein to meals, whether you need a quick lunch or a simple dinner option. While many people mix it with mayo for a classic tuna salad, there are plenty of creative ways to enjoy it.

Instead of the usual tuna salad, try mixing canned tuna with Greek yogurt and Dijon mustard for a lighter spread, or toss it with avocado and lime juice for a creamy, nutrient-rich alternative. You can also fold it into rice bowls and use it as a protein boost in veggie-packed wraps. If you’re looking for a quick, Mediterranean-inspired meal, mix tuna with chopped tomatoes, olives and balsamic vinegar, then serve over whole grains or leafy greens.

Worth noting: When choosing canned tuna, keep in mind that albacore (white) and yellowfin varieties have more mercury than skipjack (light) tuna. To limit exposure, it’s best to stick to light tuna when eating it more frequently than once per week. Limit higher-mercury varieties to once per week.

Fish benefits

Regularly eating fish — at least twice per week — offers a range of nutrients that contribute to overall health and disease prevention.

When seeking lean protein, fish is a wonderful choice, providing essential amino acids that help keep you fuller longer, which can support weight management by reducing hunger between meals. Protein is also crucial for preserving muscle mass as we age, playing a key role in maintaining strength and metabolism over time.

Few foods naturally contain vitamin D, but fish — particularly fatty fish including salmon and sardines — is one of the best dietary sources. Vitamin D is essential for bone health, immune function and inflammation control. More than 90% of U.S. adults don’t get enough vitamin D, increasing their risk for osteoporosis, weakened immunity and potentially higher susceptibility to conditions like heart disease, depression and certain cancers.

Fish is rich in marine-based omega-3 fatty acids, which have powerful anti-inflammatory and antioxidant properties. These essential fats support brain function, heart health and joint mobility, while also playing a role in reducing chronic inflammation linked to various diseases. Many of the health benefits of fish are linked to these beneficial fats.

Eating a fish-rich diet has been associated with a lower risk of many health concerns. For example, fish eaters may have protection against high blood pressure, heart disease and dying prematurely from heart disease, depression, rheumatoid arthritis and dementia. Omega 3 fats also support brain health throughout life.

Fish high in omega-3 fats

While all fish contain omega-3 fats, oily fish have the most. The best sources of healthy omega-3 fats include salmon, trout, sardines and anchovies. The next best include white tuna, mussels and crab. The advice to eat fish twice a week is intended to help you get an average of 250 to 500 milligrams of EPA and DHA–two marine-based omega-3 fats.

Fish high in protein

Most fish have 15 or more grams of protein for a 3 ½ ounce cooked portion. These fish have at least 20 grams of protein for that serving size, making them high-protein options.

Fish calories

On the low end, fish contains about 100 calories, while on the higher end, oily fish, like salmon, have about 200 calories per 3 ½ ounce cooked serving. For comparison’s sake, the same amount of cooked, skinless chicken breast has 165 calories, while the same serving of cooked flank steak trimmed of fat has 200 calories.

Fish you should never eat

There are plenty of reasons to eat fish and to vary your intake, but not all fish are safe to eat due to high mercury levels and environmental concerns. The FDA advises against consuming king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and bigeye tuna, as these species tend to accumulate dangerously high levels of mercury, which can pose health risks, particularly for pregnant women, young children and individuals with certain medical conditions.

Beyond mercury concerns, some fish species have significant environmental drawbacks, such as overfishing or harmful farming practices. To make environmentally friendly and sustainable choices, consult the Monterey Bay Aquarium’s Seafood Watch for up-to-date recommendations on sustainable seafood options.

Another way to ensure you’re choosing responsibly sourced fish is by looking for certifications such as the Marine Stewardship Council’s (MSC) blue label or the Best Aquaculture Practices (BAP) seal, which indicates that the fish has been sustainably caught or responsibly farmed.

Are fish oil supplements just as good as eating fish?

This has been the topic of ongoing scientific debate. While eating fish regularly is strongly linked to numerous health benefits, research on fish oil supplements has produced varied outcomes, which may be due to differences in dosage, duration of studies and individual health factors.

The most consistent evidence supports fish oil supplements for reducing triglyceride levels, improving blood pressure and easing joint pain and stiffness in people with rheumatoid arthritis.

That said, fish offers more than just omega-3s, it provides high-quality protein, essential vitamins and minerals that fish oil supplements lack. If you struggle to eat the recommended two servings of fish per week, some health experts suggest taking a fish oil supplement, but it’s best to consult your healthcare provider first, as fish oil may interact with certain medications.

Key takeaways

Eating fish at least twice a week provides high-quality protein, omega-3 fatty acids, and essential vitamins and minerals that support heart health, brain function and overall well-being. Choose lower mercury fish most often, and if you’re eating a fish that’s a little higher in mercury, choose protein sources other than fish for the rest of the week.

While fish oil supplements can provide some benefits, they don’t replace the full range of nutrients found in whole fish, and research on their effectiveness remains mixed. That said, if you don’t eat fish twice a week, talk to your healthcare provider about taking a supplement.

This article was originally published on TODAY.com