Do People Who Don't Eat Meat Eat Fish? Understanding the Pescatarian Diet

November 6, 2025 •

4 min read

While strict vegetarianism excludes all animal flesh, approximately 3% of adults globally follow a dietary practice that is primarily vegetarian but includes seafood as its only source of meat. This eating style, known as pescetarianism, directly addresses the question: do people who don't eat meat eat fish?

Quick Summary

This guide defines the pescatarian diet, which includes fish and seafood but excludes other meats. It covers the health and environmental motivations for adopting this eating pattern and compares its nutritional profile with vegetarianism.

Key Points

Pescetarianism Defined: Pescetarians eat fish and seafood while excluding all other types of animal meat, unlike strict vegetarians who eat no animal flesh.
Health Benefits: The diet is rich in omega-3 fatty acids from fish, which supports heart and brain health and is associated with a lower risk of chronic diseases like diabetes and certain cancers.
Environmental Footprint: A pescetarian diet has a lower carbon footprint compared to meat-heavy diets, though sustainable sourcing of seafood is important.
Complete Nutrition: Including fish and seafood provides high-quality protein and essential nutrients like vitamin B12 and zinc, which can be harder to obtain on a purely plant-based diet.
Mercury Management: Concerns about mercury contamination are valid for some types of fish, but can be mitigated by choosing low-mercury options and consuming a variety of seafood in moderation.
Dietary Flexibility: Pescetarianism offers more flexibility than strict vegetarianism, both in terms of protein sources and social eating situations.
Ethical Considerations: Motivations include animal welfare concerns, with some viewing the ethics of consuming fish differently than land animals, though this remains a point of debate.

The question, "Do people who don't eat meat eat fish?", brings to light the distinct dietary pattern known as pescetarianism. A pescetarian, from the Italian word pesce (fish), follows a primarily plant-based diet while incorporating fish and other seafood for protein. This differs fundamentally from vegetarianism, which excludes all animal flesh, including fish and seafood. Understanding this distinction is key to navigating the world of meat-free diets. People choose this lifestyle for a variety of reasons, including health benefits, environmental concerns, and ethical considerations.

Why Choose a Pescatarian Diet?

The motivations for adopting a pescetarian diet are often multi-faceted, blending personal health goals with wider ethical and environmental considerations. This dietary middle ground provides a flexible alternative for those who find strict vegetarianism too restrictive but wish to reduce their meat consumption.

Health Benefits

One of the most significant draws of a pescetarian diet is its potential impact on health. By eliminating red meat, a primary source of saturated fat, individuals can lower their risk of heart disease. The inclusion of fish, particularly fatty fish like salmon, mackerel, and sardines, introduces a rich source of omega-3 fatty acids, which are vital for heart, brain, and eye health. This can help lower blood pressure and reduce the risk of irregular heart rhythms. A diet rich in fruits, vegetables, and fish is also associated with a lower risk of type 2 diabetes and certain cancers, such as colorectal cancer.

Environmental Advantages

From a planetary perspective, a pescetarian diet offers a reduced environmental footprint compared to diets heavy in meat. Raising livestock has a high environmental cost, contributing to greenhouse gas emissions and consuming vast amounts of land and water. While fishing practices also have an environmental impact, studies have shown that a pescetarian diet can significantly reduce greenhouse gas emissions compared to a meat-based diet. Adopting this diet can contribute to a more sustainable food system, particularly when prioritizing sustainably sourced seafood.

Ethical and Other Reasons

Ethical considerations also play a role for some. Some individuals believe that fish and shellfish may not experience fear and suffering in the same way as land animals, making their consumption a more ethically palatable choice, though this is a subject of ongoing debate. For others, pescetarianism is a step toward a fully vegetarian diet. It also offers greater culinary flexibility, especially when dining out, compared to stricter plant-based diets.

What a Pescetarian Eats

A pescetarian diet is largely plant-based, with seafood serving as the primary animal protein. A balanced diet includes a wide array of nutrient-dense foods:

Fish: A variety of fish, including salmon, tuna, cod, tilapia, and sardines, are key components.
Seafood: Shellfish like shrimp, crab, scallops, and oysters are also included.
Fruits and Vegetables: All types of fruits and vegetables are encouraged, providing essential vitamins, minerals, and antioxidants.
Grains and Legumes: Whole grains (quinoa, brown rice, oats) and legumes (beans, lentils, chickpeas) are excellent sources of protein and fiber.
Nuts and Seeds: These provide healthy fats and additional protein.
Eggs and Dairy: Many pescetarians include eggs and dairy products, but this is optional based on personal preference.

Nutritional Comparison: Pescatarian vs. Vegetarian

While both pescetarian and vegetarian diets are rich in nutrients and low in saturated fats, the inclusion of fish provides some key nutritional differences. Here's a comparison:


Nutrient	Pescatarian Diet	Vegetarian Diet	Comments
Omega-3 Fatty Acids	Excellent source, especially from fatty fish (EPA & DHA)	Must rely on plant-based ALA from sources like flaxseed and walnuts, which is not efficiently converted to EPA/DHA	Fish offers a superior and more bioavailable form of omega-3s.
Vitamin B12	Readily available in fish, dairy, and eggs	May require supplementation or consumption of fortified foods	Vitamin B12 is naturally found in animal products, making it a challenge for strict vegetarians and vegans.
Protein	High-quality, complete protein from fish, dairy, and eggs	Sourced from legumes, nuts, seeds, and grains. Requires careful pairing to ensure a complete amino acid profile	Fish provides a complete protein source, simplifying meal planning.
Iron & Zinc	Obtained from fish, shellfish, eggs, legumes, and fortified cereals	Obtained from plant sources, though absorption can be more difficult	Both diets can meet needs, but pescetarianism offers more readily absorbable forms from animal sources.

Potential Drawbacks and Sustainable Choices

Despite the benefits, a pescetarian diet is not without considerations. The primary concerns revolve around contaminants like mercury and the ethics of fishing practices. Larger, longer-living fish, such as swordfish and king mackerel, can accumulate higher levels of mercury, a neurotoxin. The FDA and EPA provide guidance on safe consumption levels, and it's generally recommended to choose a variety of lower-mercury options like salmon, sardines, and anchovies.

Additionally, overfishing and unsustainable fishing practices pose a threat to marine ecosystems. To make the most sustainable choices, resources like the Monterey Bay Aquarium's Seafood Watch guide are invaluable. This helps consumers select seafood that is caught or farmed in environmentally responsible ways. Focusing on smaller, lower-mercury fish and sustainably sourced seafood can mitigate these potential drawbacks.

Conclusion

In conclusion, the answer to "Do people who don't eat meat eat fish?" is yes, if they identify as pescetarian, but no, if they are strict vegetarians. Pescetarianism is a dietary choice that combines a plant-based foundation with the inclusion of seafood, offering a balance of health, environmental, and ethical considerations. It provides a flexible way to obtain lean protein and essential nutrients like omega-3 fatty acids that can be more challenging to get on a purely vegetarian diet. However, like any diet, it requires mindful planning to ensure nutritional needs are met and to minimize potential risks like mercury consumption. By making sustainable choices, individuals can enjoy the diverse flavors and benefits of this lifestyle while remaining conscious of their broader impact.

One excellent resource for finding information on healthy eating and dietary options is Healthline, which offers detailed guides on various dietary patterns, including the pescetarian diet.

Frequently Asked Questions

The main difference is that a vegetarian excludes all animal flesh from their diet, while a pescetarian includes fish and seafood. A person who identifies as a vegetarian but eats fish is technically a pescetarian.

Yes, pescetarians can get plenty of high-quality protein from a variety of sources. Fish and seafood are excellent sources of complete protein, and this is supplemented by plant-based protein from legumes, nuts, seeds, and whole grains.

For those who don't eat meat, adding fish to the diet provides heart-healthy omega-3 fatty acids, vitamin B12, and quality protein. This can improve cardiovascular and cognitive health while reducing the risk of chronic diseases.

To minimize mercury risk, pescetarians should opt for smaller, shorter-lived fish like salmon, sardines, and anchovies. It's also recommended to consume a variety of fish and to limit intake of larger predatory fish like swordfish and king mackerel.

Yes, studies show that a pescetarian diet generally has a lower environmental impact and reduced greenhouse gas emissions compared to a diet that includes red meat. The key is choosing sustainable seafood sources to avoid issues like overfishing.

Yes, most pescetarians consume dairy and eggs, much like lacto-ovo vegetarians. The inclusion of these animal products is based on individual preference and aligns with the core definition of pescetarianism.

For some, the pescetarian diet serves as a transitional phase toward a fully plant-based diet. It can help reduce reliance on meat while ensuring adequate nutrient intake before eliminating all animal products entirely.