What is it called when you don't eat red meat but eat fish?

January 13, 2026 •

3 min read

According to a 2018 survey, approximately 3% of adults worldwide follow this dietary pattern, which is known as pescatarianism. This term is used for those who eliminate red meat and poultry from their diet but continue to include fish and seafood.

Quick Summary

This article explores the pescatarian diet, a dietary pattern that excludes red meat and poultry but includes fish and seafood. It details the reasons for adopting this diet, its health benefits, and compares it to other popular eating patterns.

Key Points

Pescatarianism Defined: This diet excludes red meat and poultry but includes fish and other seafood, combined with a primarily plant-based diet.
Health Benefits: A pescatarian diet provides heart-healthy omega-3s, high-quality protein, and essential nutrients, leading to a reduced risk of chronic diseases compared to red-meat heavy diets.
Environmental Considerations: This diet generally has a lower environmental impact than one including red meat, but sustainable sourcing of fish is crucial.
Nutrient Variety: Adding fish to a vegetarian diet helps acquire nutrients like vitamin B12, zinc, and iron, which can be challenging to obtain from plants alone.
Mindful Eating: Awareness of mercury levels in certain fish and avoiding processed foods is important for a healthy pescatarian diet.
Dietary Flexibility: Pescatarianism offers a flexible option for those who find strict vegetarianism too restrictive.

Understanding Pescatarianism

Pescatarianism is a diet that combines vegetarian eating with the inclusion of fish and seafood. The name is a blend of the Italian word for fish, "pesce," and "vegetarian". This dietary choice is often made for health benefits, environmental concerns, or ethical reasons. A pescatarian diet is mainly plant-based, featuring fruits, vegetables, whole grains, nuts, and legumes, with fish and shellfish providing animal protein. Some individuals following this diet also include dairy and eggs.

Motivations for Choosing a Pescatarian Diet

People adopt a pescatarian diet for various reasons, commonly focusing on health, environmental sustainability, and animal welfare. Choosing to exclude red meat and poultry, which are associated with higher environmental impact and certain health risks, while still consuming fish for its beneficial nutrients, offers a balance for many.

Health-Related Motivations

Fish and seafood are known for their omega-3 fatty acids, protein, and essential nutrients like vitamin B12, selenium, and zinc. These nutrients are linked to reduced risk of heart disease and improved brain health. Cutting out red meat can also lower saturated fat intake. Research indicates that pescatarians may have a lower risk of type 2 diabetes and certain cancers.

Environmental Motivations

The environmental impact of producing red meat is generally greater than that of many types of fishing. Pescatarianism offers a way to lower one's environmental footprint without becoming fully vegan. However, choosing sustainably sourced seafood is important to avoid issues like overfishing. Resources like the Monterey Bay Aquarium's Seafood Watch can help in making sustainable choices.

Ethical Motivations

Ethical concerns about animal welfare also lead people to a pescatarian diet, viewing it as a less strict alternative to vegetarianism. Some individuals differentiate between the ethics of consuming cold-blooded fish versus warm-blooded land animals. It can also be seen as a step towards a completely plant-based diet.

What You Can and Cannot Eat on a Pescatarian Diet

A pescatarian diet offers a variety of food options. A general breakdown includes fish, shellfish, fruits, vegetables, grains, legumes, nuts, seeds, and optionally eggs and dairy, while excluding red meat, poultry, and wild game.

Pescatarianism vs. Other Diets: A Comparison

A comparison of pescatarianism with other diets is available from {Link: Harvard Health https://www.health.harvard.edu/nutrition/thinking-about-becoming-a-pescatarian-what-you-should-know-about-the-pescatarian-diet}.

Potential Drawbacks and Considerations

While beneficial, a pescatarian diet requires careful planning. Concerns include mercury exposure from certain fish, with the FDA advising limits on high-mercury species. Ensuring sufficient iron and zinc, often found in red meat, is another factor, obtainable from fortified foods, legumes, and spinach. Avoiding excessive processed foods is key to maximizing health advantages.

Conclusion

To summarize, the diet that excludes red meat and poultry but includes fish is known as pescatarianism. This diet provides a middle ground for individuals looking to lessen their environmental and health impact while still benefiting from seafood's nutritional value. By focusing on plant-based foods, consuming a variety of sustainable fish, and managing mercury intake, a pescatarian diet can be a healthy and adaptable option.

How to get started on a pescatarian diet:

Tips for starting a pescatarian diet include building meals around plants, eating diverse seafood (prioritizing low-mercury options), exploring new dishes, ensuring nutrient intake (like iron, zinc, and B12), and thinking sustainably using resources like the Monterey Bay Aquarium's Seafood Watch.

For more information on balancing a healthy plant-based diet, refer to the {Link: Harvard Health blog 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 eats fish and seafood, while a vegetarian does not consume any type of animal flesh, including fish.

No, a pescatarian does not eat any poultry, such as chicken or turkey. The diet is defined by avoiding all meat from land animals.

A well-planned pescatarian diet is often considered healthier than a diet high in red meat, as it provides heart-healthy omega-3s and avoids the higher saturated fat and cholesterol associated with red meat consumption.

Yes, many pescatarians eat dairy and eggs, similar to a lacto-ovo vegetarian diet. However, some may choose to exclude one or both.

It is best to consume a variety of fish, with an emphasis on low-mercury options like salmon, sardines, shrimp, and pollock. Limiting high-mercury fish such as swordfish and shark is recommended.

No, pescatarianism is not considered a true vegetarian diet because it includes fish, which is an animal. It is more accurately described as a semi-vegetarian or flexitarian diet.

Yes, a pescatarian diet provides ample protein from both fish/seafood and plant-based sources like legumes, nuts, seeds, and grains.