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Health Topics/Diet & Nutrition/Nutrition

What are healthy fish to eat?

Dr. Mark Hyman, MD
Dr. Mark Hyman, MD
Family Medicine
Wild or sustainably farmed low-mercury seafood such as clams, crab, flounder, herring, oyster, perch, pollock, salmon, sardines, shrimp, sole, squid, trout and whitefish are healthy to eat. Avoid fish that are high in mercury, such as tuna, swordfish and Chilean sea bass. Go to the national resources Defense Council website (www.nrdc.org) and download their Sustainable Seafood Guide to choosing the fish lowest in mercury.
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Toby Smithson
Toby Smithson on behalf of Academy of Nutrition and Dietetics
Nutrition & Dietetics

Typically cold water fish with higher amounts of fat will provide more health benefits from omega-3 fatty acids, a heart-healthy fat. Smaller fish are preferred due to the reduced risk of mercury contamination. Be careful with fish such as orange roughy, marlin, and swordfish. These fish contain higher amounts of mercury and provide little omega-3s – less than 6 milligrams per gram of fish. Anchovies, sardines, salmon, and albacore tuna are considered safer fish with higher amounts of omega-3s – about 15 milligrams per gram of fish.

Ms. Ashley Koff, RD
Ms. Ashley Koff, RD
Nutrition & Dietetics
The following is a list of top fish to buy, many of which are rich in healthy fats that you won't find in other foods to the same degree. Unless otherwise noted, aim for wild-caught, sustainably sourced varieties:
  • Abalone (U.S. farmed)
  • Anchovy
  • Bigeye (troll or pole caught)
  • Black cod
  • Catfish (U.S. farmed)
  • Clams (farmed)
  • Dungeness crab
  • Halibut
  • Herring
  • Hoki
  • Mackerel
  • Mussels (farmed)
  • Oysters (farmed)
  • Rainbow trout (U.S. farmed)
  • Rock lobster
  • Sablefish (from Alaska or British Columbia)
  • Salmon (from Alaska or British Columbia)
  • Sardines
  • Squid (from California)
  • White sea bass
  • Tilapia (U.S. farmed)
  • Tuna (troll or pole caught albacore and yellowfin)
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.