What does it mean when you don't eat meat but eat fish?: Understanding the Pescetarian Diet

November 7, 2025 •

3 min read

According to a 2018 survey, approximately 3% of adults worldwide follow a pescetarian diet, which explains what does it mean when you don't eat meat but eat fish?. This eating pattern, which combines plant-based foods with seafood, is gaining popularity for its unique nutritional profile and potential health advantages.

Quick Summary

A pescetarian diet is a plant-based eating plan that includes fish and seafood but excludes the flesh of land animals and poultry. It offers numerous health benefits and dietary flexibility, making it a popular choice for many.

Key Points

Definition: A person who doesn't eat meat from land animals or poultry but includes fish and seafood is called a pescetarian.
Health Benefits: The diet is rich in omega-3 fatty acids from fish, which supports heart and brain health, and is associated with a lower risk of chronic diseases like diabetes and certain cancers.
Nutrient Rich: Fish provides essential nutrients such as high-quality protein, vitamin B12, and zinc, which can sometimes be harder to get on a purely vegetarian diet.
Environmental Impact: Pescetarianism generally has a lower environmental footprint, particularly in terms of greenhouse gas emissions, compared to diets that include red meat.
Risk Mitigation: To avoid the risk of mercury contamination, pescetarians should focus on consuming a variety of low-mercury fish and limit the intake of high-mercury species.

Defining Pescetarianism

If you find yourself asking, 'what does it mean when you don't eat meat but eat fish?', the answer is simple: you are following a pescetarian diet. This dietary pattern combines a plant-based diet with the inclusion of fish and seafood. The term comes from the Italian word for fish, "pesce," and "vegetarian". Pescetarians eat fruits, vegetables, whole grains, nuts, and legumes, along with fish and seafood. Some also include dairy and eggs.

Unlike traditional vegetarianism, which excludes all animal flesh, pescetarianism allows individuals to benefit from a mostly plant-based diet while incorporating fish as a source of lean protein and essential nutrients. It differs from diets like flexitarianism (occasional meat) and pollotarianism (includes poultry).

Why People Choose a Pescetarian Diet

Individuals adopt a pescetarian lifestyle for various reasons, including health, environmental, and ethical considerations.

Health Benefits

Heart and Brain Health: Fatty fish are rich in omega-3 fatty acids like EPA and DHA, which are beneficial for cardiovascular and cognitive function, potentially lowering blood pressure and reducing the risk of heart disease, stroke, and cognitive decline. Avoiding red and processed meats, often high in saturated fat, also supports heart health.
Nutrient Intake: Adding fish can help provide essential nutrients that may be less available in strict plant-based diets, such as vitamin B12, iron, zinc, and selenium.
Reduced Chronic Disease Risk: Studies suggest a pescetarian diet may lower the risk of chronic conditions like type 2 diabetes and certain cancers, particularly colorectal cancer.

Environmental and Ethical Reasons

Environmental Impact: Fish production typically has a lower environmental impact than raising land animals, especially red meat, which is associated with higher greenhouse gas emissions and land use.
Animal Welfare: Concerns about factory farming and livestock treatment lead some to choose pescetarianism, viewing the ethical implications of consuming fish differently than those associated with land animals, despite issues like overfishing and certain aquaculture practices.

Pescetarianism vs. Other Diets

Comparing pescetarianism to other diets helps clarify dietary choices. See the table below for a summary of key differences.


Dietary Pattern	Description	Includes Fish/Seafood	Includes Other Meat	Includes Eggs & Dairy
Pescetarian	A plant-based diet plus fish and seafood.	Yes	No	Optional
Lacto-Ovo Vegetarian	A plant-based diet plus dairy and eggs.	No	No	Yes
Vegan	Excludes all animal products, including meat, dairy, and eggs.	No	No	No
Omnivore	Includes all types of animal and plant foods.	Yes	Yes	Yes
Flexitarian	A mostly plant-based diet with occasional meat or fish.	Occasional	Occasional	Yes

Nutritional Considerations and Potential Risks

While beneficial, a pescetarian diet requires careful planning regarding nutrient intake and potential risks.

Navigating Mercury and Contaminants

Mercury and other contaminants in certain fish are a concern for pescetarians. Large predatory fish tend to have higher mercury levels. To reduce risk, choose low-mercury fish like salmon and sardines and limit high-mercury options such as shark and swordfish. Varying the types of fish consumed also helps.

Sustainability Issues

Sustainable seafood choices are important due to concerns about overfishing and certain fishing methods. Resources like the Monterey Bay Aquarium's Seafood Watch guide can help in making environmentally conscious decisions.

Building a Healthy Pescetarian Plate

A balanced pescetarian diet should include a variety of nutrient-dense foods:

Proteins: Fish, shellfish, legumes, nuts, seeds, and optionally, eggs and dairy.
Healthy Fats: Omega-3s from fish, along with avocados, nuts, and olive oil.
Whole Grains: Quinoa, brown rice, whole-wheat products, and oats.
Fruits and Vegetables: A wide array for essential vitamins and minerals.

A shift to a pescetarian diet often leads to increased consumption of whole foods and reduced intake of processed items. By selecting sustainable, low-mercury seafood and incorporating diverse plant-based foods, individuals can maximize the health benefits, including high-quality protein and omega-3s, making it a sustainable and healthy choice.

Conclusion

In conclusion, asking 'what does it mean when you don't eat meat but eat fish?' refers to pescetarianism, a diet combining plant-based eating with seafood. It is a growing choice for those seeking improved heart health, a lower environmental footprint, or aligning with ethical values. By making informed seafood choices regarding mercury and sustainability, individuals can maintain a nutritious and well-rounded diet. The flexibility of including fish makes it a powerful path towards better health and well-being. Additional information on healthy eating can be found through resources like Harvard Health Publishing.

Frequently Asked Questions

No, a pescetarian is not the same as a vegetarian. A vegetarian diet excludes all meat and animal flesh, including fish and seafood, while a pescetarian diet includes fish and seafood alongside plant-based foods.

Primary health benefits include improved heart health due to high omega-3 fatty acid intake, a lower risk of type 2 diabetes and certain cancers, and better nutrient absorption of protein and vitamin B12 compared to a strict vegan diet.

To avoid high mercury levels, choose fish with naturally lower mercury content, such as salmon, sardines, and tilapia. Limit or avoid large, predatory fish like shark and swordfish, and vary the types of fish you eat.

For pescetarians, fish is not categorized in the same way as land animal meat. Their ethical or health motivations often differentiate between the two, though vegetarians and vegans typically consider fish to be meat.

Sustainable options include smaller fish like anchovies and sardines, and responsibly harvested shellfish like mussels, oysters, and scallops. The Monterey Bay Aquarium's Seafood Watch guide is a great resource for sustainable choices.

Yes, many pescetarians include eggs and dairy in their diet, making it a lacto-ovo-pescetarian pattern. Others may choose to exclude them; the diet is adaptable based on individual choices.

Generally, yes. A pescetarian diet typically has a lower environmental impact, particularly in terms of greenhouse gas emissions and land use, than a standard omnivorous diet that includes red meat.