What's it called when you're a vegetarian but you eat fish? The Pescetarian Diet Explained

January 6, 2026 •

3 min read

According to a 2018 Ipsos MORI survey, approximately 3% of adults worldwide follow a pescetarian diet. This eating pattern, which is what's called when you're a vegetarian but you eat fish, combines plant-based foods with seafood to offer a balanced approach to eating.

Quick Summary

Explore the pescetarian diet, a popular eating plan that includes fish and seafood alongside a vegetarian diet. Understand its definition, common motivations, and key differences from other dietary patterns.

Key Points

Pescetarianism Defined: It's a diet combining vegetarian foods with fish and other seafood, distinct from vegetarianism.
Health Advantages: Rich in omega-3s, protein, and vitamins like B12, this diet supports heart and brain health.
Environmental Impact: It generally has a lower carbon footprint than omnivorous diets, but choosing sustainably sourced seafood is crucial.
Not Vegetarian: A pescetarian is not a true vegetarian, as the standard definition excludes all animal flesh, including fish.
Considerations: Be mindful of mercury levels in certain fish and always opt for sustainable options to minimize environmental and health risks.
Nutritional Flexibility: Adding fish provides more nutritional variety and is less restrictive than a strict vegetarian or vegan diet.

A pescetarian is an individual who follows a primarily plant-based diet but includes fish and other seafood as a source of protein. The term comes from 'pesce', the Italian word for fish, combined with 'vegetarian'. This dietary choice differs from omnivorism and strict vegetarianism and is often chosen for health and environmental reasons.

The Rise of Pescetarianism: Motivations and Benefits

Choosing a pescetarian diet is often a deliberate decision to improve health or lessen environmental impact. It allows for the avoidance of red and processed meats associated with higher rates of chronic diseases while still providing animal-based nutrients.

Health Benefits of a Pescetarian Diet

Including fish provides nutritional advantages. Key benefits include:

Heart and Brain Health: Fatty fish are rich in omega-3 fatty acids, linked to reduced heart disease risk and improved cognitive function.
Nutrient-Rich Protein: Seafood offers high-quality protein, B12, D, selenium, and zinc. B12 is particularly hard to get from plants alone.
Lower Risk of Chronic Disease: Pescetarianism can reduce the risk of type 2 diabetes and benefit cardiovascular health.
Support for Weight Management: Diets high in plants and lean fish protein are often lower in saturated fat, aiding weight management.

Environmental and Ethical Considerations

Environmental impact is a key driver for many pescetarians. Choosing fish over land-based meat generally results in a lower environmental footprint. Sustainable sourcing is crucial, however, as overfishing is a concern. Resources like Monterey Bay Aquarium's Seafood Watch can help with making ethical choices.

Pescetarianism vs. Other Dietary Patterns

Pescetarianism is a distinct diet, not just a variation of vegetarianism.

Comparison Table: Pescetarian vs. Vegetarian vs. Omnivore


Feature	Pescetarian	Vegetarian	Omnivore
Animal Protein	Fish, seafood	None	Meat, poultry, fish, seafood
Dietary Base	Primarily plant-based	Primarily plant-based	Mixed (Plant and animal)
Key Nutrients	Excellent source of omega-3s, B12, D	Must supplement B12; plant-based omega-3s	Varies widely; depends on food choices
Environmental Impact	Lower than omnivore, higher than vegan	Typically lower than pescetarian	Highest, especially with red meat
Protein Variety	Plants, fish	Plants, eggs/dairy (lacto-ovo)	All sources
Flexibility	Moderate	High (within animal-free)	Highest

Pescetarianism vs. Veganism and Flexitarianism

Unlike veganism, which excludes all animal products, pescetarianism may include dairy and eggs. Flexitarians eat meat occasionally, whereas pescetarians consistently exclude land animals.

What to Eat on a Pescetarian Diet

A healthy pescetarian diet is based on whole foods, similar to a Mediterranean style.

A Sample Pescetarian Shopping List

A balanced diet includes:

Protein: Fish (salmon, tuna, etc.), shellfish, and plant proteins (lentils, tofu).
Healthy Fats: Avocados, nuts, seeds, olive oil.
Whole Grains: Brown rice, quinoa, whole-wheat bread.
Fruits and Vegetables: A wide variety for fiber, vitamins, and minerals.
Dairy/Eggs (Optional): Yogurt, milk, cheese, eggs.

Potential Downsides and Safe Sourcing

The main concern is mercury in certain fish. Larger fish can have higher levels. Safe choices are important.

Mercury Content and Sustainable Fishing

Limit high-mercury fish like swordfish, especially for vulnerable groups. Choose smaller fish and shellfish for lower environmental impact. The Monterey Bay Aquarium's Seafood Watch provides sustainability information.

Conclusion: Making the Right Choice

The pescetarian diet is a flexible way of eating that offers health benefits and addresses environmental concerns. Making informed choices about seafood is key to maximizing benefits and minimizing risks. Combining plant-based foods with responsibly sourced fish creates a balanced and sustainable diet. What's called when you're a vegetarian but you eat fish is a diet rooted in health, ethics, and environmental considerations. For more on dietary patterns, Johns Hopkins Medicine offers comparisons of different eating approaches.

Frequently Asked Questions

The main difference is that a pescetarian diet includes fish and seafood, while a vegetarian diet excludes all types of animal flesh, including fish.

It can be, as fish provides nutrients like omega-3 fatty acids and vitamin B12 that can be harder to obtain from plants alone. However, a well-planned vegetarian diet can also be very healthy.

Not exactly. Flexitarians eat a mostly vegetarian diet but occasionally eat meat. Pescetarians, however, consistently eat fish but avoid all other animal meats like poultry and red meat.

Yes, many pescetarians do eat eggs and dairy. The diet is defined by the inclusion of seafood and exclusion of land animals, so eggs and dairy are a personal choice for most.

Fish is an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals. These nutrients support heart and brain health, reduce inflammation, and can lower blood pressure.

To minimize mercury intake, pescetarians should focus on smaller, shorter-lived fish like sardines, anchovies, and salmon. The FDA advises limiting larger, predatory fish such as swordfish.

Generally, yes. A pescetarian diet typically has a lower environmental impact and carbon footprint than a diet that includes red meat or poultry. It is important to source fish sustainably, however.