What Exactly Does Pescatarian Mean? A Comprehensive Guide to the Diet

January 13, 2026 •

3 min read

Dating back to the early 1990s, the term pescatarian is a blend of the Italian word for fish, "pesce," and "vegetarianism". This dietary pattern describes a way of eating that combines a primarily plant-based diet with the strategic addition of fish and other seafood.

Quick Summary

The pescatarian diet is a plant-focused eating style that includes fish and seafood as the only animal protein, while eliminating all other meat and poultry.

Key Points

Definition: A pescatarian is someone who follows a primarily plant-based diet but includes fish and seafood.
Exclusions: The diet excludes all other forms of meat and poultry, though some variations exist.
Inclusions: Fruits, vegetables, grains, legumes, and nuts form the diet's foundation, along with seafood.
Optional Additions: Dairy products and eggs are commonly included by pescatarians but are not mandatory.
Key Benefits: The diet offers significant heart health benefits due to its high omega-3 fatty acid content.
Potential Risks: Consuming high-mercury fish can be a concern, but can be managed by varying seafood intake.
Environmental Impact: It is often viewed as a more sustainable dietary option compared to diets rich in red meat.

Understanding the Core Definition

At its heart, a pescatarian diet is centered on consuming plants, whole grains, and healthy fats, complemented by fish and other seafood. It is essentially a form of vegetarianism with the inclusion of seafood, making it distinct from a true vegetarian diet which excludes all animal flesh. While the core definition is straightforward—no meat, but yes to fish—individual practices can vary. Some pescatarians may choose to include eggs and dairy products, while others, known as pesco-vegetarians or pesco-vegans, may avoid them.

Why People Choose a Pescatarian Diet

People adopt a pescatarian lifestyle for a variety of reasons, often combining multiple motivations.

Health Benefits: Many are drawn to the diet's health advantages. The high intake of omega-3 fatty acids from fish is known to support heart and brain health, potentially reducing the risk of heart disease and stroke. Additionally, by substituting meat with lean fish, individuals can reduce their intake of saturated fats and cholesterol.
Environmental Concerns: The environmental footprint of producing land-based animal proteins, particularly red meat, is significantly higher in terms of greenhouse gas emissions and resource usage. For those looking to lower their environmental impact without fully adopting a vegan lifestyle, pescatarianism provides a meaningful compromise, especially when sustainably sourced seafood is chosen.
Ethical Reasons: While some people transition to a pescatarian diet as a stepping stone towards full vegetarianism, others are primarily concerned with the ethical implications of consuming land animals. This diet offers a path that avoids factory-farmed meat and poultry while still providing a source of animal protein.
Flavor and Variety: For many, the desire to reduce or eliminate meat consumption does not come with the desire to give up seafood. The flexibility of including fish opens up a wide array of flavors and culinary options that a strict vegetarian diet does not offer.

A Guide to Pescatarian Foods

A well-rounded pescatarian diet is rich in variety and nutrients. It is not just about eating fish but combining it with a diverse range of plant-based foods to ensure nutritional needs are met.

Pescatarian-Friendly Foods Include:

Seafood: All types of fish (salmon, tuna, cod, etc.) and shellfish (shrimp, clams, crabs, lobster, scallops).
Fruits and Vegetables: An abundance of fresh produce is a cornerstone of the diet.
Legumes: Beans, lentils, chickpeas, and peas provide important protein and fiber.
Whole Grains: Oats, brown rice, quinoa, and whole-grain bread are essential for energy.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds offer healthy fats and nutrients.
Tofu and Hummus: These are excellent plant-based protein sources.
Dairy and Eggs: For those who choose to include them, milk, cheese, yogurt, and eggs are acceptable.

Pescatarian vs. Other Diets: A Comparison

To highlight what makes the pescatarian diet unique, here is a comparison with other common eating patterns.


Feature	Pescatarian	Vegetarian	Vegan	Omnivore
Fish & Seafood	Included	Excluded	Excluded	Included
Meat & Poultry	Excluded	Excluded	Excluded	Included
Dairy & Eggs	Optional	Optional	Excluded	Included
Primary Focus	Plant-based + Seafood	Plant-based	Plant-based only	Balanced diet

Potential Risks and How to Mitigate Them

While the health benefits are significant, there are potential drawbacks, most notably the risk of mercury contamination in certain fish species. Larger, older predatory fish like shark, swordfish, and king mackerel tend to accumulate higher levels of mercury.

To minimize this risk, it is recommended to:

Eat a variety of fish: Don't rely on just one or two types of seafood.
Focus on low-mercury options: Choose species like salmon, shrimp, pollock, and canned light tuna.
Consult guidelines: Follow recommendations from health authorities like the U.S. Food & Drug Administration regarding fish consumption, especially for vulnerable populations such as pregnant women and children.

Conclusion

In summary, to understand exactly what a pescatarian is means to understand a diet that embraces plant-based foods, whole grains, and healthy fats, with the strategic inclusion of fish and seafood. It is a dietary choice rooted in a blend of health, environmental, and ethical considerations, offering a flexible and nutrient-rich approach to eating. By being mindful of the types of fish consumed, individuals can enjoy the many benefits of this lifestyle while mitigating potential risks. For those looking to transition towards a more plant-forward diet without eliminating animal protein entirely, the pescatarian path provides a sustainable and delicious option.

For more detailed nutritional guidance and to explore the Mediterranean diet, which has similarities, visit the Healthline guide to the pescatarian diet.

Frequently Asked Questions

No, a pescatarian is not considered a vegetarian. The traditional definition of vegetarianism excludes all animal flesh, including fish and seafood, which pescatarians do eat.

Many pescatarians choose to include eggs and dairy in their diet, as they are not considered meat. However, their inclusion is optional and depends on individual preference.

Both spellings, 'pescatarian' and 'pescetarian,' are widely accepted and used interchangeably. The term is a combination of the Italian word for fish, 'pesce,' and 'vegetarian'.

People choose a pescatarian diet for several reasons, including potential health benefits from omega-3s, environmental concerns over land animal farming, and ethical objections to eating meat but not fish.

Yes, pescatarians can eat sushi, as long as it contains fish or seafood. Many sushi restaurants also offer vegetarian and vegan options made with vegetables.

The diet is often linked to improved heart health, lower blood pressure, and a reduced risk of type 2 diabetes. These benefits are attributed to a high intake of omega-3s and a lower intake of saturated fats found in red meat.

Excellent non-seafood protein sources for pescatarians include legumes like beans and lentils, tofu, nuts, seeds, and optionally, eggs and dairy.