What is it called when you eat no meat but fish? Understanding the Pescatarian Diet

November 14, 2025 •

2 min read

According to a 2018 Ipsos MORI survey, approximately 3% of adults worldwide identify as pescetarian, a dietary practice that focuses on seafood as the main source of animal protein. The simple answer to the question, "What is it called when you eat no meat but fish?" is a pescatarian diet. This dietary approach combines a mostly plant-based eating pattern with the inclusion of fish and shellfish.

Quick Summary

A pescatarian diet is a dietary pattern where a person includes fish and seafood in an otherwise vegetarian diet. This eating plan excludes red meat and poultry but typically includes plant-based foods, dairy, and eggs. This comprehensive guide covers the essentials of this dietary choice.

Key Points

Definition: A pescatarian diet includes fish and seafood but excludes red meat and poultry.
Core Foods: The diet centers on plant-based foods and includes fish as a protein source.
Health Benefits: Benefits include improved heart health, reduced cancer risk, and better diabetes management.
Main Concern: Potential mercury exposure from certain fish requires careful selection and moderation.
Not Vegetarian: Pescatarianism is distinct from vegetarianism because it includes fish.
Ethical Choice: It can be an ethical choice to reduce the impact associated with land animal farming.

What Defines a Pescatarian Diet?

A pescatarian diet is primarily a vegetarian diet that includes fish and other seafood. The term pescatarian comes from the Italian word for fish, pesce, combined with vegetarian. Those following this diet avoid red meat and poultry but consume fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats, with seafood as a main protein source. Some pescatarians also include dairy and eggs, similar to a lacto-ovo vegetarian.

Key Components

This diet offers flexibility and can be a long-term eating plan. It is characterized by:

Omega-3s: Seafood, particularly fatty fish, provides important omega-3 fatty acids.
Dietary Variety: Including fish offers more protein and meal options than strict vegetarian diets.

Health Benefits of a Pescatarian Diet

A pescatarian diet has been associated with several health advantages.

Cardiovascular Health

This diet supports heart health, with omega-3s potentially reducing blood pressure and heart disease risk.

Other Potential Benefits

Research suggests possible links to a lower risk of type 2 diabetes and certain cancers.

Potential Drawbacks and Considerations

A pescatarian diet requires attention to potential risks.

Mercury and Sourcing

Concerns include mercury levels in some fish and the importance of sustainable sourcing. Choosing low-mercury, sustainably sourced seafood is advised.

Nutritional Planning

Ensuring adequate intake of iron, zinc, and vitamin B12 found in red meat requires careful planning; shellfish and fortified foods can help.

Comparison of Diets: Pescatarian vs. Vegetarian

Understanding how the pescatarian diet differs from vegetarianism is key.


Feature	Pescatarian Diet	Vegetarian Diet	Vegan Diet
Meat (Red & Poultry)	No	No	No
Fish & Seafood	Yes	No	No
Dairy	Often yes	Yes (Lacto-ovo)	No
Eggs	Often yes	Yes (Lacto-ovo)	No
Nutrients	Omega-3s, B12, Protein (from fish)	Must supplement B12, less Omega-3s	Must supplement B12, less Omega-3s, requires careful planning for calcium and iron
Environmental Impact	Lower than omnivorous, but dependent on sourcing	Lower than pescatarian	Lower than both
Ethical Considerations	Some consider fish acceptable; depends on personal beliefs	Avoids all animal flesh	Avoids all animal products

How to Start a Pescatarian Diet

Transitioning to a pescatarian diet can be managed with gradual steps.

Step 1: Start Small

Begin by replacing red meat and poultry with fish in some meals each week. Explore different types of seafood to find preferences.

Step 2: Explore Plant-Based Meals

Focus on plant-based meals using vegetables, legumes, and whole grains, incorporating seafood as desired. Look for plant-heavy cuisines like Mediterranean.

Step 3: Prioritize Sustainable and Healthy Choices

Limit fish high in mercury and choose lower-mercury options and sustainable sources.

Conclusion

Eating no meat but fish is called following a pescatarian diet. This diet combines plant-based foods with seafood, offering nutritional benefits. Considering potential drawbacks and sustainable sourcing is important.

Frequently Asked Questions

The main difference is that a pescatarian eats fish and other seafood, while a vegetarian abstains from all forms of animal flesh, including fish and seafood.

Yes, most people who follow a pescatarian diet also include dairy products and eggs, much like lacto-ovo vegetarians. However, the inclusion of these animal products is a personal choice.

Health benefits include better heart health, a reduced risk of type 2 diabetes and certain cancers, and an excellent source of omega-3 fatty acids from fish.

The main risk is mercury exposure from consuming certain types of fish, especially larger, longer-lived species. It's important to choose lower-mercury fish and eat higher-mercury types in moderation.

Overall, pescatarian diets generally have a lower environmental impact compared to omnivorous diets, primarily due to reduced greenhouse gas emissions. However, the environmental impact varies depending on the sustainability of the sourced fish.

Excellent sources of protein include a wide variety of fish and shellfish, as well as plant-based options like legumes, tofu, lentils, nuts, seeds, and eggs and dairy.

A good way to start is by gradually replacing red meat and poultry with fish, while increasing your intake of fruits, vegetables, and other plant-based foods. Experiment with simple fish and seafood dishes to build your new routine.