The Pescatarian Diet: What is the diet where you can eat fish but not meat?

November 20, 2025 •

2 min read

According to a 2020 survey, approximately 3% of adults worldwide follow a pescatarian diet, a dietary pattern that excludes meat but includes fish and other seafood. This eating style has gained popularity for its health benefits, environmental advantages, and flexibility compared to stricter vegetarian or vegan diets.

Quick Summary

The pescatarian diet is a plant-based eating pattern that includes fish and seafood while excluding meat and poultry. It provides a balanced approach to nutrition, combining the benefits of a vegetarian diet with the protein and omega-3s from seafood.

Key Points

Definition: A pescatarian diet is primarily plant-based but includes fish and seafood as the sole source of animal protein, excluding all land-based meat and poultry.
Health Benefits: The diet is rich in heart-healthy omega-3s, high-quality protein, and essential nutrients like B12 and vitamin D, reducing the risk of chronic diseases.
Environmental Impact: It generally has a lower environmental footprint compared to omnivorous diets, though sustainability of seafood is a key consideration.
Potential Risks: A key risk is mercury exposure from certain larger fish, which can be mitigated by choosing low-mercury species like salmon, sardines, and shrimp.
Flexibility: Many pescatarians also consume dairy and eggs, and the diet is often seen as a flexible and sustainable option for those seeking to reduce meat intake.
Implementation: Successful transition involves a gradual shift, exploring varied recipes, prioritizing whole foods, and being mindful of fish sourcing and mercury levels.

What is a Pescatarian Diet?

A pescatarian diet is a type of semi-vegetarianism. It centers on a plant-based diet of fruits, vegetables, whole grains, nuts, and legumes, supplemented with fish and seafood, while excluding meat and poultry. The term "pescatarian" blends the Italian word for fish, 'pesce', with 'vegetarian'. Motivations for this diet include health, animal welfare, environmental impact, or taste preference. Many pescatarians also consume dairy and eggs.

The Nutritional Benefits of a Pescatarian Diet

A pescatarian diet offers health benefits, partly due to reduced red and processed meat intake. It is a good source of omega-3s for heart and brain health, high-quality protein, and nutrients like vitamin B12, vitamin D, selenium, and zinc. This eating pattern is linked to a lower risk of certain diseases and can support weight management.

Potential Risks and How to Mitigate Them

Potential drawbacks like mercury exposure from certain large fish can be managed by choosing low-mercury options. Selecting sustainably sourced seafood can help reduce contaminant exposure. Careful planning is needed to ensure adequate iron and zinc intake, and it's important to focus on whole foods rather than replacing meat with unhealthy processed options.

Pescatarianism vs. Other Diets: A Comparison


Feature	Pescatarian	Vegetarian	Omnivore	Flexitarian
Meat and Poultry	No	No	Yes	Yes (Limited)
Fish and Seafood	Yes	No	Yes	Yes (Limited)
Dairy	Optional	Optional	Yes	Yes
Eggs	Optional	Optional	Yes	Yes
Omega-3s	Easy to obtain (fish)	More challenging (plant-based)	Varies	Varies
B12 Source	Often adequate (fish, dairy, eggs)	Requires supplements or fortified foods	Often adequate	Often adequate
Environmental Impact	Generally lower than omnivore	Varies, but can be lower	Higher	Varies

How to Transition to a Pescatarian Diet

A gradual approach can ease the transition. Start by replacing some meat meals with fish or plant-based options, explore fish recipes, and prioritize sustainable seafood by consulting resources like the Monterey Bay Aquarium's Seafood Watch. Balance meals with fish protein, vegetables, whole grains, and legumes, and be mindful of mercury levels by researching low-mercury fish.

Making Informed Choices

A healthy pescatarian diet requires focusing on whole foods and sustainably sourced seafood.

Meal Ideas for a Pescatarian Diet

Breakfast: Scrambled eggs with smoked salmon.
Lunch: Tuna salad on whole-grain crackers.
Dinner: Baked salmon with roasted asparagus and quinoa.
Snack: Shrimp and veggie stir-fry.
Soup: Fish and vegetable chowder.

Conclusion

The pescatarian diet provides a balanced and flexible way to reduce meat intake while benefiting from seafood's nutrition. Focusing on plants and sustainable fish choices allows individuals to enjoy this popular diet. Managing risks like mercury exposure is possible with informed decisions. Overall, the pescatarian diet is a practical path to improved health and a smaller environmental footprint for many.

For more information on dietary guidelines, refer to resources like the {Link: Harvard T.H. Chan School of Public Health https://www.health.harvard.edu/nutrition/thinking-about-becoming-a-pescatarian-what-you-should-know-about-the-pescatarian-diet}.

Frequently Asked Questions

The main difference is that a pescatarian includes fish and seafood in their diet, while a vegetarian does not consume any meat, including fish or poultry.

Yes, most people who follow a pescatarian diet also eat eggs and dairy products, though some may choose to exclude them based on personal preference.

Excellent protein sources include fish (like salmon, tuna, cod), shellfish (shrimp, scallops), eggs, dairy, legumes, tofu, and nuts.

To minimize mercury intake, focus on eating smaller, low-mercury fish like salmon, sardines, and canned light tuna. Avoid larger, predatory fish like swordfish, shark, and king mackerel.

Numerous studies suggest a well-balanced pescatarian diet can be very healthy. Avoiding red and processed meats, coupled with the intake of omega-3-rich fish and a high number of plant-based foods, is linked to a reduced risk of heart disease, diabetes, and certain cancers.

Yes, many find success with weight loss on a pescatarian diet because it emphasizes lean protein from fish and high-fiber foods, which can increase satiety and help control appetite.

Compared to meat-heavy diets, pescatarianism has a lower environmental impact in terms of greenhouse gas emissions and land use. Choosing sustainably sourced fish further reduces this footprint.