Is it better to eat fish or eggs? A comprehensive nutritional guide

October 19, 2025 •

4 min read

According to a 2018 study, fish consumption is strongly associated with a lower risk of coronary heart disease, while eggs are known as a 'gold standard' for protein bioavailability. The debate over whether is it better to eat fish or eggs is not about which is superior, but rather how their distinct nutritional profiles complement a healthy diet.

Quick Summary

This guide breaks down the nutritional differences between fish and eggs, focusing on protein quality, omega-3 types, and key vitamins and minerals. It explores the unique health benefits of each, helping you decide how to best incorporate both into your eating plan.

Key Points

Fatty Fish for Omega-3s: Oily fish like salmon and mackerel are the richest source of highly bioavailable EPA and DHA fatty acids, vital for heart and brain health.
Eggs for Choline: Eggs are one of the best dietary sources of choline, a crucial nutrient for cell function and brain development.
Protein Comparison: Both are high-quality, complete protein sources, but fish provides a higher protein volume per serving, while eggs offer superior protein bioavailability.
Omega-3 Enriched Eggs vs. Fish: Omega-3 enriched eggs contain a less active form of omega-3 (ALA) compared to the EPA and DHA found in fatty fish.
Health Considerations: Be mindful of mercury levels in larger, predatory fish and enjoy a variety of seafood to mitigate risk. Moderate egg consumption is safe for most healthy people.
The Best Approach: Instead of choosing one over the other, the optimal strategy for overall health is to regularly include both fish and eggs in your diet to benefit from their unique nutritional profiles.

Fish vs. Eggs: A Detailed Nutritional Comparison

When evaluating whether is it better to eat fish or eggs, the answer depends largely on individual dietary goals and specific nutritional needs. Both are hailed as high-quality protein sources, but their micro- and macronutrient compositions offer different health advantages. For instance, fish, particularly the fatty varieties, is prized for its long-chain omega-3 fatty acids, EPA and DHA, which are crucial for brain and heart health. Eggs, on the other hand, are a powerhouse of choline, a vital nutrient for liver function and brain development.

Protein Quality and Content

Both fish and eggs provide all nine essential amino acids, making them complete protein sources. Eggs are often considered the "gold standard" for protein bioavailability, meaning the body can absorb and utilize the protein more efficiently than from many other sources. While a single large egg offers about 6 grams of protein, a 3-ounce serving of fatty fish like salmon can provide significantly more, around 20-25 grams. Therefore, for sheer protein volume, fish is the clear winner, but for absorbability, eggs have a slight edge.

Omega-3 Fatty Acids: Quality and Quantity

The most significant nutritional divergence between fish and eggs lies in their omega-3 content. Fatty fish such as salmon, mackerel, and sardines are the richest sources of long-chain EPA and DHA, the most biologically active forms of omega-3s. Omega-3 fortified eggs contain a lesser amount of omega-3s, and primarily the shorter-chain ALA, which the body must inefficiently convert into EPA and DHA.

Fish (Fatty): Excellent source of EPA and DHA, essential for cardiovascular and cognitive function.
Eggs (Omega-3 Enriched): Contains a modest amount of ALA, which is less potent than the EPA/DHA found in fish.

Other Key Nutrients: Choline, Vitamin D, and More

Eggs are one of the best dietary sources of choline, providing about 147mg per large egg, which is crucial for cellular health and memory. Eggs also contain a good amount of Vitamin D, selenium, and B vitamins. Fish, particularly fatty varieties, is also a stellar source of Vitamin D, in addition to being rich in selenium and iodine. White fish tends to be lower in fat but still offers a great profile of B vitamins and minerals.

Potential Health Concerns and Dietary Considerations

While both fish and eggs are healthy, there are potential drawbacks to consider. Larger, predatory fish like swordfish and shark can accumulate higher levels of mercury, a neurotoxin. This necessitates moderation in consumption, especially for pregnant women and young children. For most healthy individuals, moderate egg consumption has been shown to have little effect on blood cholesterol levels.

Comparison Table: Fish vs. Eggs


Nutrient/Factor	Fish (Oily Fish, Salmon)	Eggs (Large, Standard)
Protein	High (20-25g per 3oz)	High (6g per egg)
Protein Quality	Excellent, Complete	Excellent, High Bioavailability
Omega-3s	High in EPA/DHA	Modest, mainly ALA (in fortified eggs)
Choline	Good source (e.g., 75mg in 3oz salmon)	Excellent source (147mg per egg)
Vitamin D	Rich source, especially fatty fish	Good source
Cost	Often more expensive, varies by type	Generally very affordable
Cooking Versatility	Versatile, but less than eggs	Highly versatile, can be prepared many ways
Satiety	High	High
Potential Contaminants	Risk of mercury, especially in large predators	Low risk, unless hens are fed contaminated feed
Environmental Impact	Varies, dependent on sourcing (wild-caught vs farmed)	Relatively lower than beef, comparable to chicken

When is Fish the Better Choice?

Fish is an exceptional choice when prioritizing cardiovascular and cognitive health. The high concentration of long-chain EPA and DHA fatty acids in oily fish is uniquely beneficial for reducing inflammation, improving brain function, and lowering the risk of heart disease. Individuals who do not consume fish frequently should consider a fish oil supplement or incorporating more fatty fish into their diet. Healthline provides further detail on the extensive health benefits of eating fish.

When are Eggs the Better Choice?

Eggs are a nutritionally dense, cost-effective, and highly versatile protein source. They are a superior source of choline, a nutrient that is essential during pregnancy and infancy for proper brain development. Eggs are also a convenient and complete protein that can be prepared in countless ways, making them a pantry staple for most people. For those who want a modest omega-3 boost but cannot or choose not to eat fish, enriched eggs can be a useful alternative, although not a perfect substitute.

Finding the Right Balance

Instead of viewing the choice as fish or eggs, the most balanced approach is to include both in your diet. A weekly rotation of meals that incorporates both eggs and fatty fish can help you reap the unique nutritional rewards of each. Consider having eggs for a quick, protein-rich breakfast, and including fish twice a week to benefit from the heart-healthy omega-3s. The combination of these two superfoods can provide a comprehensive nutrient profile that supports overall health and wellbeing.

Conclusion: No Single Winner, Just Smart Choices

Ultimately, there is no single "better" choice between fish and eggs; it is a matter of integrating them effectively into a balanced diet. Fatty fish offers superior omega-3 benefits, while eggs excel in choline content and affordability. By understanding their distinct strengths, you can make informed decisions that best serve your personal health objectives. For most people, a diet that includes both offers a powerful combination of essential proteins, fats, vitamins, and minerals that support overall health and longevity.

Considerations for Specific Diets

For vegetarians who eat eggs (ovo-vegetarians), eggs are an invaluable source of protein and crucial nutrients that might be lacking from a purely plant-based diet. For those following a pescatarian diet, incorporating a variety of fish is key to maximizing omega-3 intake while minimizing exposure to potential contaminants like mercury by choosing smaller fish. The decision between fish and eggs is not about replacement, but about purposeful inclusion to optimize nutritional balance.

Frequently Asked Questions

Both fish and eggs are excellent, high-quality sources of complete protein. Fish generally contains a higher amount of protein per serving, but eggs are known for having protein with superior bioavailability, meaning the body can use it more efficiently.

No, omega-3 enriched eggs are not an equivalent substitute for fish. While they contain omega-3s (primarily ALA from flaxseed), the long-chain EPA and DHA found in fatty fish are more biologically active and easier for the body to utilize effectively.

Yes, there is a risk, but it mainly applies to larger, predatory fish like swordfish and shark that accumulate more mercury. Most smaller fish have very low levels. Experts recommend enjoying a variety of fish to minimize exposure and sticking to specific guidelines for high-mercury fish.

Both are beneficial, but for different reasons. Fish provides EPA and DHA, critical for cognitive function. Eggs are a top source of choline, another key nutrient for brain health and memory.

The environmental impact of both varies based on production methods. For example, some wild-caught fish have a lower impact than farmed fish, while factory-farmed eggs can have different impacts than pasture-raised. However, both typically have a lower carbon footprint than red meat.

Yes, eating fish and eggs together is perfectly safe and can create a nutritionally rich meal. Some people enjoy combinations like smoked salmon and scrambled eggs for a powerful protein and nutrient boost.

A balanced approach is best. It's often recommended to eat fatty fish twice a week for optimal omega-3 intake, and eggs can be incorporated into meals regularly for a consistent source of protein and choline, depending on your dietary needs.