Are Fish Heads Healthy to Eat? Unpacking the Nutritional Facts

January 5, 2026 •

4 min read

According to the Food and Agriculture Organization of the United Nations, eating more fish heads is an important step toward reducing food waste globally. Far from being mere scraps, fish heads are a nutritious and delicious part of the animal that many cultures have prized for centuries. This article dives into the facts behind this culinary tradition and addresses the common questions about the health benefits and safety of consuming them.

Quick Summary

Fish heads are a nutrient-dense food, rich in healthy fats, protein, and essential minerals often discarded by consumers. They contain high levels of omega-3 fatty acids, collagen, calcium, and vitamin A, beneficial for brain health, skin, joints, and vision. Proper preparation and sourcing are crucial for safe consumption.

Key Points

Rich in Omega-3s: Fish heads are a concentrated source of essential fatty acids crucial for brain function, eye health, and combating inflammation.
High in Collagen: The skin and bones of the fish head provide collagen, which turns into gelatin when cooked, supporting skin, hair, and joint health.
Packed with Nutrients: They contain significant amounts of protein, calcium, iron, and Vitamins A and D, vital for bone density, immunity, and vision.
Reduces Food Waste: Utilizing the entire fish, including the head, is a key component of sustainable and ethical eating practices, as promoted by organizations like the UN.
Varied Textures and Flavors: The edible parts, such as the cheeks and collars, offer a wider range of tastes and textures compared to a simple fillet, making it a culinary delicacy.
Versatile for Cooking: Fish heads can be prepared in numerous ways, from broths and curries to roasting, adding depth and flavor to many dishes.

The Surprising Nutritional Power of Fish Heads

For many, the head of a fish is simply discarded. However, across various global cuisines, from Southeast Asian curries to Caribbean soups, the fish head is celebrated for its rich flavor and nutritional profile. Unlike the uniform texture of a fillet, a fish head offers a variety of succulent meats and nutrient-dense tissues that make it a health powerhouse. From the tender cheek meat to the gelatinous eyes and brains, there is much more to a fish head than meets the eye.

Diving into the Nutrients Found in Fish Heads

Different parts of the fish head provide a wide array of beneficial compounds. A 2025 study on salmon heads, for example, highlighted their high lipid content, including oleic acid (found in olive oil) and linoleic acid, which are known for their health benefits. The nutritional content varies by fish species, but some common benefits stand out:

Omega-3 Fatty Acids: The brain and fatty tissues of the fish head are particularly rich in omega-3s, which are crucial for brain function, eye health, and reducing inflammation throughout the body. Some studies suggest that fish heads can contain more omega-3s than the body of the fish.
Collagen: The skin, cartilage, and bone structure of the head are packed with collagen. When simmered, this collagen breaks down into gelatin, which is excellent for joint health, skin elasticity, and digestion.
Vitamins and Minerals: Fish heads are a great source of essential minerals like calcium, phosphorus, iron, and zinc. They also contain high levels of vitamins A and D, which are important for vision, immunity, and bone health.
Protein: Like other parts of the fish, the head offers a high-quality source of protein with a lower saturated fat content compared to some red meats.

The Delicious Edible Parts of a Fish Head

When consuming a fish head, you don't eat the entire thing. The gills and some small bones are discarded, but many parts are highly prized:

Cheeks: The tender, succulent meat found just behind and below the eye. Many consider this the best and most flavorful part of the fish.
Collars: Located behind the gills and in front of the pectoral fins, this cut is rich, fatty, and full of flavor.
Brain and Eyes: Often enjoyed in certain cuisines, the brain is high in omega-3s, while the gelatinous material around the eyes is also edible.
Bones and Cartilage: While not eaten directly in most cases, simmering the head and bones in a broth releases a wealth of collagen and minerals, creating a nourishing stock.

Comparison: Fish Head vs. Fish Fillet


Feature	Fish Head	Fish Fillet
Nutrient Density	Higher concentration of omega-3s, collagen, calcium, and Vitamin A.	Primarily high in protein and some omega-3s, with lower concentrations of other specific nutrients.
Flavor Profile	Rich, deep, and complex flavor from fat, skin, and bones.	Generally milder and sweeter flavor.
Texture	Varies widely, from tender cheek meat to gelatinous tissues and firm collar.	Uniform, flaky texture.
Preparation	Often used for soups, broths, and curries to extract maximum flavor and nutrients.	Versatile for pan-searing, grilling, baking, and frying.
Cost	Often significantly cheaper due to being a less desirable cut.	Higher cost per pound due to consumer preference for boneless meat.
Sustainability	Promotes a "nose-to-tail" approach, reducing food waste.	Higher demand often leads to more wasteful processing.

Sourcing and Safety Considerations

While fish heads are healthy, responsible sourcing is key. The safety of eating fish heads depends on the health of the fish and its environment. As with all seafood, it is important to be mindful of potential contaminants like mercury, which can accumulate in a fish's tissues. For most fish species commonly consumed, the health benefits outweigh the risks when sourced from reputable and sustainable fisheries. Cooking methods are also crucial. Proper washing, especially of the gills, and thoroughly cooking the fish head are essential for food safety. Always source fresh fish from a trusted fishmonger.

How to Prepare Fish Heads at Home

Don't be intimidated by preparing a fish head. Here are some simple methods:

Fish Head Soup: A classic and comforting option. Use the head to create a flavorful, nutrient-rich broth. For a traditional recipe, consider adding ginger, vegetables, and rice.
Steaming or Broiling: Steaming or broiling a large fish head is an excellent way to cook the meat without losing its delicate texture. Serve with a savory sauce.
Curry: In many Asian cuisines, fish heads are the star of rich, aromatic curries, such as the famous Singaporean fish head curry.
Roasting: Roasting the head with herbs and spices can create a crispy, delicious exterior while keeping the internal meat moist and tender.

Conclusion: The Final Verdict

Are fish heads healthy to eat? The answer is a resounding yes. Beyond their rich flavor and unique textures, they are a nutritional powerhouse, offering high levels of omega-3s, collagen, vitamins, and minerals that support brain, heart, eye, and joint health. By embracing the whole-fish philosophy, you not only enrich your diet but also contribute to a more sustainable food system. Don't overlook this delicious and beneficial part of the fish; it's a culinary treasure waiting to be discovered.

Frequently Asked Questions

The edible parts of a fish head include the cheeks, the meat from the collar (the area behind the gills), the brain, and the gelatinous tissue around the eyes. Some people also enjoy the tongue and the meat on the bottom jaw.

Yes, eating fish heads is generally safe when the fish is sourced from clean waters and is properly cleaned and cooked. As with any seafood, proper handling and cooking are key to ensuring safety.

No, fish heads are not typically high in cholesterol. The fat found in fish heads is predominantly unsaturated, particularly healthy omega-3 fatty acids, which can actually help reduce bad cholesterol levels.

Many types of fish heads are delicious. Popular choices include salmon, red snapper, cod, and sea bass. The size and species of the fish will determine the amount and richness of the meat available.

Absolutely. Fish heads and bones are ideal for making a rich, flavorful, and highly nutritious fish stock. When simmered, they release collagen and minerals, creating a delicious base for soups and sauces.

Yes, they can. Fish heads, especially the brain and eyes, are rich in Vitamin A and DHA, a type of omega-3 fatty acid. Both are critical nutrients for maintaining healthy vision and may protect against age-related macular degeneration.

Yes, research on some species like salmon indicates that the head, particularly the brain and fatty tissues, contains a higher concentration of omega-3 fatty acids compared to the fillet meat.