The Best 5 Fish for Health: A Nutrient-Packed Guide

November 25, 2025 •

3 min read

Scientific studies consistently link the consumption of fatty fish to a lower risk of cardiovascular disease. Choosing the right varieties can provide a substantial boost of vital nutrients, making the best 5 fish for health an excellent and delicious addition to any diet.

Quick Summary

An overview of the top five healthiest and most nutrient-dense fish options. This guide highlights species rich in omega-3s and low in mercury, detailing their specific benefits for heart, brain, and overall wellness.

Key Points

Omega-3 Rich: The best 5 fish for health (salmon, mackerel, sardines, herring, anchovies) are packed with anti-inflammatory omega-3 fatty acids, EPA and DHA.
Low in Mercury: Choosing smaller fish like sardines, anchovies, and Atlantic mackerel minimizes exposure to mercury, a common concern with larger predatory fish.
Supports Heart and Brain: Regular consumption of these fatty fish can lower blood pressure, reduce inflammation, and enhance cognitive function.
Bone Health Boost: Sardines and herring, especially when eaten with their bones, are excellent sources of calcium and vitamin D for strong bones.
Nutrient Powerhouses: Beyond omega-3s, these fish provide high-quality protein and a range of essential vitamins and minerals like B12, selenium, and iron.
Sustainable Options: Many of the healthiest fish, like sardines and herring, are also among the most sustainable due to their position lower on the marine food chain.

Why Fish is Essential for a Healthy Diet

Fish is a cornerstone of healthy eating, largely due to its rich content of omega-3 fatty acids, specifically EPA and DHA. These healthy fats are crucial for reducing inflammation and supporting both heart and brain health. The American Heart Association recommends two servings of fatty fish weekly for cardiovascular benefits. However, selecting fish low in mercury and sustainably sourced is important. This guide focuses on five of the best fish for health that meet these criteria.

1. Salmon: Rich in Omega-3s and Nutrients

Salmon is widely recognized for its high levels of omega-3s, protein, and vitamins like D and B12. It supports heart and brain health and contains astaxanthin, an antioxidant. Both wild and farmed salmon offer health benefits, though wild salmon may have a slightly different nutritional profile.

2. Mackerel: A Nutritious and Affordable Option

Atlantic mackerel is an excellent source of omega-3s, vitamin B12, and selenium. It aids immune function, bone health (due to vitamin D), and may positively impact mood.

3. Sardines: Small Fish, Big Benefits

Sardines are nutrient-dense, especially when eaten canned with bones, providing calcium and vitamin D for bone strength. Rich in omega-3s and protein, they also support metabolic health and are low in mercury.

4. Herring: A Versatile and Healthy Choice

Closely related to sardines, herring is another fatty fish with high omega-3 content, along with significant amounts of vitamin B12 and D. It can help manage inflammation and is consumed in various forms like pickled or smoked.

5. Anchovies: Tiny and Packed with Flavor and Nutrients

Often used in small amounts for flavor, anchovies are a great source of omega-3s, supporting heart and brain function. They also provide calcium and other minerals and are considered a sustainable seafood option.

Comparison Table of the Best 5 Fish


Feature	Salmon	Mackerel (Atlantic)	Sardines	Herring	Anchovies
Omega-3 Content	High	Very High	High	Very High	High
Mercury Level	Low	Low	Low	Low	Low
Key Vitamins	D, B12, Selenium	B12, D, Selenium	B12, D, Calcium	B12, D, Selenium	B12, Calcium, Iron
Common Forms	Fresh, Frozen, Canned	Fresh, Smoked, Canned	Canned	Pickled, Smoked, Canned	Cured, Canned, Paste
Sustainability	Varies (Wild/Farmed)	Good	Excellent	Excellent	Excellent

Incorporating the Best 5 Fish into Your Diet

Aim for two servings per week of these healthy fish. Healthy cooking methods include baking, grilling, and steaming.

Salmon: Enjoy grilled or baked fillets, or add canned salmon to salads or pasta.
Mackerel: Grill fillets or add to salads and fish pâté.
Sardines: Eat on crackers, add to salads, or mix into pasta sauce.
Herring: Enjoy pickled or smoked herring.
Anchovies: Use in sauces, dressings, or as a topping for pizza or pasta.

The Low Mercury Advantage

The fish listed are low in mercury compared to larger predatory fish like swordfish or king mackerel, which accumulate higher levels. This makes them safer choices for regular consumption, particularly for vulnerable groups. Choosing smaller fish helps minimize mercury exposure while maximizing the benefits of omega-3s.

Conclusion

Including fish in your diet offers numerous health advantages, supporting heart, brain, bone, and immune health. Salmon, mackerel, sardines, herring, and anchovies are top choices for their nutritional value, low mercury content, and sustainability. Their abundance of omega-3s, protein, vitamins, and minerals makes them a valuable part of a balanced diet for long-term well-being.

Visit the American Heart Association for more information on the health benefits of fish.

Frequently Asked Questions

Sardines and anchovies are among the fish with the lowest mercury levels because they are small, short-lived, and feed lower on the food chain. Other top choices like Atlantic mackerel and salmon are also considered low-mercury options.

While both are highly nutritious, some studies show slight differences. Wild salmon generally has fewer calories and fat, but both are excellent sources of omega-3s. Ultimately, the best choice often comes down to personal preference and sourcing, as farmed salmon can also be a sustainable and nutritious option.

Yes, canned versions of fish like salmon, sardines, and anchovies are excellent and convenient sources of omega-3 fatty acids. Canned wild salmon, in particular, is noted as one of the best sources of omega-3s and non-dairy calcium.

The American Heart Association recommends eating at least two servings of fatty fish per week. A typical serving size is around 3 to 4 ounces. This helps ensure a consistent intake of beneficial omega-3s and other nutrients.

Yes, the small, soft bones found in canned sardines are perfectly safe to eat and are an exceptional source of calcium and vitamin D, contributing to stronger bones. This makes sardines a great dairy-free option for bone health.

All five fish are beneficial for brain health due to their high omega-3 content. The DHA found in salmon, mackerel, and anchovies is particularly supportive of cognitive functions, memory, and focus.

Smoked fish, like kippers (smoked herring), is still a good source of omega-3s, protein, and vitamins. However, smoking can add sodium. Fresh fish, or those canned in oil or water, may have lower sodium content. It's best to enjoy a variety of preparation methods.