What do pescatarians eat? A complete guide to the diet and meal planning

October 5, 2025 •

3 min read

According to a 2018 survey, roughly 3% of the global population identified as pescatarian, showcasing its growing appeal. If you're considering this lifestyle, understanding exactly what do pescatarians eat is the first step toward creating a varied and nutritious meal plan that combines the best of plant-based and seafood options.

Quick Summary

A pescatarian diet combines vegetarian principles with the inclusion of fish and seafood. The diet emphasizes plant-based foods like grains and legumes, along with lean protein sources from the ocean, while excluding meat and poultry.

Key Points

Rich in Omega-3s: Pescatarians get heart-healthy omega-3 fatty acids (EPA and DHA) directly from fatty fish like salmon and sardines.
Emphasizes Plant-Based Foods: The diet is built on a foundation of nutrient-dense whole grains, legumes, fruits, and vegetables.
Lean Protein Sources: Fish and shellfish provide high-quality protein with less saturated fat than red meat.
Includes Optional Dairy and Eggs: Many followers include dairy and eggs, which offers additional protein, calcium, and vitamin D.
Avoids Meat and Poultry: All meat from land animals, including beef, pork, and chicken, is excluded from the diet.
Requires Attention to Sourcing: Conscious choices regarding seafood are important due to concerns about mercury and unsustainable fishing practices.

The term pescatarian was coined in the early 1990s and describes a diet that excludes meat and poultry but includes fish and other seafood. This approach combines a plant-forward eating pattern with the addition of protein from the sea. This guide explores the foods included, benefits, and considerations of this dietary choice.

The Building Blocks of a Pescatarian Diet

A pescatarian diet is built upon a diverse range of plant-based foods, providing fiber, vitamins, and minerals, with seafood as the primary animal protein source.

Seafood: The Key Protein Component

This category encompasses various options, from omega-3-rich fatty fish to lean white fish and shellfish.

Fatty Fish: Excellent sources of omega-3s, such as salmon, mackerel, and sardines. Two servings per week are recommended.
Lean Fish: Varieties like cod and tilapia offer lean protein.
Shellfish: Mussels, shrimp, and crab provide protein and nutrients like zinc and vitamin B12.

Plant-Based Staples

Plant foods form the majority of the diet, offering essential nutrients and fiber.

Whole Grains and Legumes: Brown rice, quinoa, lentils, and beans are key sources of complex carbohydrates, fiber, and protein.
Fruits and Vegetables: A wide variety of produce provides vitamins, minerals, and antioxidants.
Nuts and Seeds: Almonds, walnuts, and chia seeds offer healthy fats, protein, and fiber. Walnuts and flaxseeds contain some omega-3s.
Healthy Fats: Olive oil and avocados are also included.

Eggs and Dairy: An Optional Addition

Many pescatarians choose to include dairy and eggs for added protein, calcium, and vitamin D, though this is not a mandatory part of the diet.

Potential Downsides and Considerations

While generally healthy, a pescatarian diet requires attention to certain factors.

Mercury Levels: Predatory fish like swordfish can have high mercury levels. Limiting these and choosing low-mercury options like salmon is advised.
Nutrient Gaps: Ensuring sufficient iron and vitamin B12 is important, especially if avoiding dairy and eggs. Legumes and fortified foods can help.
Environmental Impact: Choosing sustainably sourced seafood helps reduce the environmental footprint.

Pescatarian vs. Vegetarian: A Quick Comparison


Feature	Pescatarian Diet	Vegetarian Diet
Protein Sources	Fish, seafood, eggs, dairy, and all plant-based proteins.	Eggs, dairy, and a variety of plant-based proteins, such as legumes, nuts, seeds, and tofu.
Omega-3s	Rich source of readily available omega-3 fatty acids (EPA and DHA) from fish.	Sources primarily come from plants (ALA), which the body converts less efficiently.
Nutrients	Easier to obtain vitamin B12, iron, and zinc due to seafood inclusion.	Requires careful planning to ensure sufficient intake of vitamin B12, iron, and other key nutrients.
Flexibility	Offers more variety, especially when dining out, as seafood is often a standard option.	Can be more restrictive and may require more effort to find suitable options in some dining situations.
Sustainability	Lower environmental impact than red meat diets, but requires attention to sourcing to avoid contributing to overfishing.	Generally has a lower environmental footprint than both omnivorous and pescatarian diets.

Conclusion: Finding Balance and Variety

The pescatarian diet combines the benefits of a plant-based diet with the nutritional advantages of fish and seafood. It's a adaptable lifestyle that can include or exclude dairy and eggs, offering a range of choices. By focusing on whole foods, balancing seafood with plant-based staples, and making informed choices about sourcing, a pescatarian diet can be both healthy and enjoyable. It provides a compelling option for those looking to reduce land-based meat consumption while maintaining animal protein in their diet.

Thinking about becoming a pescatarian? What you should know about the pescatarian diet

Frequently Asked Questions

The main difference is the inclusion of fish and seafood. A pescatarian diet allows for fish and shellfish in addition to plant-based foods, while a traditional vegetarian diet excludes all meat, including fish.

Yes, when well-balanced, a pescatarian diet is considered very healthy. It emphasizes whole foods and lean proteins, and is associated with a reduced risk of heart disease, type 2 diabetes, and certain cancers.

While there is no strict rule, most nutrition experts recommend eating fish at least twice a week to benefit from the omega-3 fatty acids. It is important to vary the types of fish to balance nutrient intake and manage mercury exposure.

Many pescatarians include eggs and dairy products in their diet, a style sometimes called 'pesco-vegetarian.' However, these are optional additions and some choose to avoid them.

Excellent non-seafood protein sources include legumes (lentils, beans, chickpeas), tofu, tempeh, nuts, seeds, and, if consumed, eggs and dairy.

Larger predatory fish like shark, swordfish, king mackerel, and tilefish contain higher levels of mercury and should be limited. It is safer to prioritize low-mercury fish such as salmon, sardines, and tilapia.

Yes, a well-planned pescatarian diet can aid in weight loss by emphasizing lean protein and high-fiber plant foods, which increase satiety and help reduce overall calorie intake.

Snack options are plentiful and include fresh fruit, nuts, seeds, hummus with vegetable sticks, Greek yogurt, and hard-boiled eggs.