What Is the Best Fish to Eat? Healthiest & Most Sustainable Choices

Intro

 

If you’re trying to eat healthier or just love seafood, you’ve probably wondered: What is the best fish to eat? With so many options out there, it can be tricky to figure out which fish is the healthiest, lowest in mercury, and most environmentally friendly.

The truth is, not all fish are created equal. Some are loaded with essential nutrients like omega-3 fatty acids, while others come with concerns about overfishing and contamination. So, how do you choose?

This guide will walk you through the best fish to eat—the ones that are great for your body and the planet. Whether you’re looking for heart-healthy options, safe choices for pregnant women, or the most sustainable seafood, we’ve got you covered.

 

 

Best Fish to Eat for Health & Nutrition

 

Salmon – The Omega-3 Powerhouse

 

Salmon is often at the top of every “best fish to eat” list—and for a good reason. It’s packed with omega-3 fatty acids, which are essential for brain health, heart health, and even glowing skin.

Why It’s Healthy: High in protein, omega-3s, vitamin D, and B12

Best Type: Wild-caught Alaskan salmon (lower in contaminants than farmed salmon)

Sustainability Tip: Look for wild-caught salmon with Marine Stewardship Council (MSC) certification

Sardines – Tiny but Mighty

 

Sardines may be small, but they’re one of the most nutrient-dense fish out there. They’re loaded with calcium, vitamin D, and omega-3s, making them great for bone health and heart function.

Why It’s Healthy: Supports bone strength, brain function, and heart health

Best Type: Fresh or canned in olive oil for extra healthy fats

Sustainability Tip: Sustainably sourced sardines are one of the best eco-friendly seafood choices

Mackerel – Heart-Healthy & Delicious

 

Mackerel is another fatty fish loaded with omega-3s. It’s known for boosting cardiovascular health and reducing inflammation.

Why It’s Healthy: Great for heart health, brain function, and immunity

Best Type: Atlantic mackerel (lower in mercury than King mackerel)

Sustainability Tip: Choose wild-caught, sustainably fished mackerel

Rainbow Trout – A Safe, Low-Mercury Option

 

Trout is similar to salmon in nutrition but has lower mercury levels, making it a safer option for frequent consumption.

Why It’s Healthy: High in omega-3s, lean protein, and vitamins

Best Type: U.S. farmed trout (raised with strict environmental regulations)

Sustainability Tip: U.S.-farmed trout is a great sustainable seafood choice

Best Low-Mercury Fish to Eat

Some fish contain high levels of mercury, which can be harmful—especially for pregnant women and young children. Here are some of the best low-mercury fish that are both safe and nutritious.

 

Herring – A Nutrient-Rich Superfood

 

Herring is a fantastic choice if you’re looking for a fish that’s nutrient-packed and low in mercury.

Why It’s Healthy: Great for brain and heart health

Best Type: Fresh or smoked herring

Sustainability Tip: Wild-caught herring is an excellent sustainable choice

Tilapia – Mild, Affordable, and Safe

 

Tilapia is popular because it’s budget-friendly, mild in flavor, and low in mercury.

Why It’s Healthy: High in protein and low in fat

Best Type: U.S.-farmed tilapia (raised with strict regulations)

Sustainability Tip: Sustainably farmed tilapia is an eco-friendly option

Cod – Lean, Protein-Rich & Low-Mercury

 

Cod is a great choice if you want a lean protein source without worrying about mercury levels.

Why It’s Healthy: Supports muscle growth, heart health, and immunity

Best Type: Wild-caught Pacific cod

Sustainability Tip: Look for MSC-certified cod for responsible sourcing

Best Sustainable Fish to Eat

With concerns about overfishing and environmental impact, choosing sustainable seafood is more important than ever. Here are some of the best sustainable fish choices you can feel good about eating.

 

Arctic Char – A Sustainable Salmon Alternative

 

Arctic char tastes similar to salmon but is a more sustainable choice.

Why It’s Healthy: Rich in omega-3s and vitamins

Best Type: Farmed Arctic char (low environmental impact)

Sustainability Tip: One of the most eco-friendly fish you can eat

Albacore Tuna (Pole-Caught) – A Better Tuna Choice

 

Tuna is a favorite for many, but some types aren’t sustainable. Look for pole-caught Albacore tuna, which is a more responsible option.

Why It’s Healthy: High in omega-3s and protein

Best Type: Look for “pole-and-line caught” on the label

Sustainability Tip: Choose MSC-certified tuna for sustainability

U.S. Farmed Catfish – A Sustainable & Budget-Friendly Option

 

Catfish is affordable, healthy, and sustainable, making it a great choice for seafood lovers on a budget.

Why It’s Healthy: High in protein and low in mercury

Best Type: U.S.-farmed catfish (strict environmental standards)

Sustainability Tip: A top sustainable fish choice

FAQ

 

Q : What fish should I avoid due to high mercury?

Ans : Avoid shark, swordfish, king mackerel, and tilefish, as they contain high levels of mercury.

Q : How often should I eat fish?

Ans : Experts recommend eating fish at least twice a week to get the benefits of omega-3s while avoiding mercury buildup.

Q : What’s the best fish for heart health?

Ans : Salmon, mackerel, sardines, and herring are excellent for heart health because they are high in omega-3s.

Q : Is farmed fish safe to eat?

Ans :  It depends. U.S.-farmed fish like rainbow trout and catfish are raised under strict regulations, making them safe and sustainable.

Q : What’s the best fish for weight loss?

Ans : Lean fish like cod, tilapia, and sole are great choices for weight loss since they are high in protein and low in fat.

Q : Which fish is best for brain health?

Ans : Fatty fish like salmon, sardines, and mackerel support brain function and help prevent cognitive decline.

 

conclusion

 

Choosing the best fish to eat doesn’t have to be complicated. If you want the healthiest options, go for omega-3-rich fish like salmon, sardines, and mackerel. If mercury levels are a concern, stick to low-mercury fish like cod and tilapia. And if you care about sustainability, opt for eco-friendly choices like Arctic char and pole-caught tuna.

By picking the right fish, you can enjoy delicious seafood while supporting your health and the planet.