Nutrition Diet: What are the three healthiest fish to eat?

October 13, 2025 •

3 min read

The American Heart Association recommends eating at least two servings of fish per week, with an emphasis on fatty fish, for significant heart health benefits. Knowing what are the three healthiest fish to eat, factoring in nutritional value, mercury levels, and sustainability, can make your dietary choices simpler and more impactful.

Quick Summary

Explore the top three fish for a healthy diet: salmon, sardines, and Atlantic mackerel. This guide highlights their high omega-3 content, low mercury levels, and important vitamins and minerals. Learn how to choose the best options and prepare them healthfully.

Key Points

The Healthiest Options: Salmon, sardines, and Atlantic mackerel are among the top choices for a healthy diet due to their high omega-3 content and low mercury levels.
Rich in Omega-3s: These oily fish are packed with EPA and DHA, essential fatty acids crucial for heart health, brain function, and reducing inflammation.
Low Mercury Advantage: Due to their smaller size and shorter lifespan, sardines and Atlantic mackerel have significantly lower mercury concentrations than larger predatory fish.
Nutrient-Dense: Beyond healthy fats, these fish provide excellent sources of high-quality protein, vitamin D, vitamin B12, and calcium.
Prioritize Sustainability: Choosing sustainably sourced fish, such as wild Alaskan salmon or certified farmed options, supports environmental health and preserves fish populations for the future.
Variety and Preparation: Including a variety of these fish in your diet and opting for healthy cooking methods like baking or grilling, rather than frying, maximizes nutritional benefits.

Prioritizing Fish in a Healthy Nutrition Diet

Incorporating fish into a balanced diet is a cornerstone of healthy eating, championed by numerous health organizations for its extensive benefits. Unlike other proteins, many fish are rich in essential omega-3 fatty acids, specifically EPA and DHA, which the body cannot produce on its own. These fatty acids are crucial for brain function, heart health, and reducing inflammation. Furthermore, fish provides high-quality protein and a bounty of other nutrients like vitamin D, vitamin B12, selenium, and iodine.

Choosing the right fish is key, and factors like mercury content and sustainability are paramount. Larger, predatory fish tend to accumulate higher levels of mercury over their longer lifespans, while smaller, shorter-lived species are generally safer to eat more frequently. By focusing on species that are both nutrient-dense and low in contaminants, you can maximize the health advantages of including seafood in your meals.

1. Wild-Caught Salmon

Wild-caught Alaskan salmon is consistently lauded as one of the healthiest fish choices available. It's a superior source of omega-3 fatty acids (EPA and DHA), essential for heart and brain health, and is rich in vitamins D and B12. It provides high-quality protein and wild Alaskan fisheries are often well-managed for sustainability.

2. Pacific Sardines

Pacific sardines are a small, oily fish, known for being affordable and nutritious. Their small size means they are low in mercury. They are an excellent source of omega-3s, calcium (especially with bones), and vitamins D and B12. Canned sardines are a convenient option.

3. Atlantic Mackerel

Atlantic mackerel is another small, oily fish offering significant nutritional benefits. It is particularly high in omega-3s and is an exceptional source of vitamin B12. Atlantic mackerel has low mercury levels, unlike King mackerel. It can be prepared in various ways, including baked, grilled, or added to salads.

Healthiest Fish Comparison Table


Feature	Wild-Caught Salmon	Pacific Sardines	Atlantic Mackerel
Omega-3s (EPA/DHA)	High	High	Very High
Mercury Levels	Low	Very Low	Very Low
Notable Nutrients	Vit. D, Vit. B12, Selenium	Calcium, Vit. D, Vit. B12	Vit. B12, Selenium
Sustainability	Generally well-managed wild fisheries (especially Alaskan)	Resilient population, low environmental impact	Sustainable U.S. fisheries
Availability	Fresh, frozen, canned	Fresh, canned	Fresh, frozen, canned
Cooking Method	Bake, grill, poach	Bake, pan-fry, add to sauces	Bake, grill, smoke

Choosing and Cooking Your Healthy Fish

Making smart choices extends beyond just selecting the species. Sustainable sourcing and healthy preparation are also critical. For salmon, choosing wild Alaskan is often recommended due to its excellent nutritional profile and responsible fishing practices. With sardines and mackerel, opting for canned options is both convenient and affordable, just be mindful of added sodium, and consider varieties packed in water or olive oil.

To ensure the healthiest meal, follow these cooking tips:

Avoid deep-frying. Opt for healthier methods like baking, grilling, broiling, or poaching.
Use healthy fats. When pan-frying or roasting, use a small amount of a healthy oil like extra virgin olive oil.
Season simply. Lemon, herbs, and spices can enhance flavor without adding excess sodium or fat.

It's also beneficial to vary your intake of fish to get a wider range of nutrients. While these three fish are excellent staples, mixing in other low-mercury options like herring, rainbow trout (farmed in the U.S.), or cod can add variety to your diet.

A Note on Mercury and Contaminants

While fish is a healthy food, it's important to be aware of potential contaminants like mercury. Larger predatory fish tend to accumulate higher mercury levels. This is why smaller fish like sardines and Atlantic mackerel are often lower in mercury than larger species such as shark, swordfish, and King mackerel.

For most healthy adults, consuming a variety of low-mercury fish is safe. However, pregnant or breastfeeding women and young children should limit or avoid fish with high mercury levels, including King mackerel and swordfish. The FDA and EPA provide detailed guidance on eating fish.

Conclusion: Making Informed Fish Choices

Choosing the healthiest fish to eat involves considering omega-3 content, mercury levels, and sustainability. Wild-caught salmon, sardines, and Atlantic mackerel are top choices due to their nutritional benefits and lower risk of contaminants. Incorporating these fish into your diet using healthy cooking methods can significantly contribute to your overall health.

For more information on sourcing sustainable seafood, visit the Monterey Bay Aquarium's Seafood Watch website.

Frequently Asked Questions

Fatty fish, such as salmon and mackerel, are often considered healthier because they contain higher amounts of essential omega-3 fatty acids, which have significant benefits for heart and brain health.

While both offer excellent nutrition, wild-caught Alaskan salmon is often preferred for its slightly higher omega-3 content and lower levels of potential contaminants like PCBs, though high-quality farmed options can also be nutritious.

The American Heart Association recommends eating at least two servings of fish per week, with an emphasis on fatty fish.

Yes, canned sardines are very healthy. The soft, edible bones provide a great source of calcium and vitamin D, and they retain their high omega-3 content. Just be mindful of the sodium content if packed in brine.

Mercury is a toxic heavy metal that can accumulate in larger, older predatory fish. High mercury consumption can pose health risks, especially to pregnant women, nursing mothers, and young children.

The FDA and EPA advise limiting or avoiding fish like shark, swordfish, King mackerel, and tilefish because they contain high levels of mercury.

Healthier cooking methods include baking, grilling, broiling, poaching, and steaming. These methods preserve the fish's nutrients and avoid adding unhealthy saturated fats often found in deep-frying.