What is the diet where the only meat is fish?

December 30, 2025 •

3 min read

According to a 2020 survey, approximately 3% of adults worldwide identify as pescetarian, following a diet that excludes meat and poultry but includes fish and other seafood. This specific eating pattern is formally known as pescatarianism, combining a primarily plant-based approach with the nutritional benefits of the ocean.

Quick Summary

Pescatarianism is a dietary practice that emphasizes plant-based foods, with fish and seafood as the sole animal protein source. This popular eating style offers numerous health benefits, including improved cardiovascular and brain health, while often having a smaller environmental footprint compared to omnivorous diets. Many followers also include dairy and eggs, prioritizing whole foods over processed alternatives.

Key Points

Definition: A pescatarian diet includes fish and seafood as the only meat, supplementing a predominantly plant-based diet.
Health Benefits: Key health benefits include improved heart and brain health due to rich omega-3 fatty acid intake.
Dietary Inclusion: The diet includes fruits, vegetables, legumes, whole grains, nuts, and seeds, with eggs and dairy as optional additions.
Key Difference: Pescatarianism differs from vegetarianism by including fish and seafood; traditional vegetarians do not eat any animals, including fish.
Environmental Impact: Compared to meat-heavy diets, pescatarianism can have a lower environmental footprint, though careful selection of sustainable seafood is important.
Nutrient Sources: Fish provides high-quality protein, vitamin B12, iron, zinc, and omega-3s, which can fill potential nutritional gaps found in other plant-based diets.
Considerations: Potential drawbacks include mercury exposure from certain fish and the need for careful planning to ensure sufficient intake of all nutrients.

Understanding the Pescatarian Diet

For those curious about a diet that permits fish but no other meat, the answer is pescatarianism. The name is a blend of the Italian word for fish, pesce, and the word vegetarian. This diet offers a balanced and flexible approach to eating that appeals to many who seek the health and environmental benefits of a plant-centric lifestyle but still want the nutritional advantages of seafood. Unlike a true vegetarian, a pescatarian includes fish and shellfish as a core protein source, alongside a diverse range of fruits, vegetables, grains, legumes, and nuts.

What can you eat on a pescatarian diet?

A pescatarian diet is centered on nutrient-dense, whole foods. The flexibility of this eating style allows for a wide variety of meals, catering to different tastes and culinary traditions. A typical food list includes:

Seafood: An array of fish (e.g., salmon, tuna, cod, sardines, trout) and shellfish (e.g., shrimp, clams, scallops, mussels).
Fruits and Vegetables: A colorful mix of produce, which provides essential vitamins, minerals, and fiber.
Whole Grains: Such as brown rice, quinoa, oats, barley, and whole-wheat pasta.
Legumes: A key source of plant-based protein and fiber, including beans, lentils, and chickpeas.
Nuts and Seeds: Rich in healthy fats, protein, and minerals, these are great for snacks and toppings.
Healthy Fats: Sources like avocados, olives, and olive oil support heart health.
Eggs and Dairy (Optional): Many pescatarians also consume dairy products and eggs, similar to a lacto-ovo vegetarian approach.

Comparing Pescatarianism with Other Diets

To better understand how pescatarianism fits into the dietary landscape, it's helpful to compare it to other popular eating patterns. While there are similarities, key differences exist, particularly regarding protein sources and flexibility.


Feature	Pescatarian Diet	Vegetarian Diet	Vegan Diet	Omnivorous Diet
Animal Protein	Fish and seafood	None	None	All types (meat, poultry, fish)
Eggs & Dairy	Optional	Optional (Lacto-Ovo)	None	All types
Key Protein Source	Seafood, legumes, dairy, eggs	Legumes, soy, nuts, eggs, dairy	Legumes, soy, nuts, seeds	Meat, poultry, fish, eggs, dairy
Omega-3s	Rich source from fish	Often requires supplementation	Often requires supplementation	Varies; can be high or low
Environmental Impact	Lower than omnivorous, but dependent on seafood sourcing	Often lower than pescatarian	Typically the lowest of all options	Generally highest due to red meat production
Nutrient Gaps	Can be low in iron if red meat is not replaced wisely	Can be low in B12, iron, and omega-3s	Requires careful planning to get B12, iron, calcium	Varies based on food choices

Health Benefits of the Pescatarian Diet

This diet is praised for its potential health advantages, which are primarily derived from reducing red meat and increasing the intake of plants and fish. These benefits include improved heart health due to omega-3 fatty acids, reduced risk of chronic diseases, a nutrient-dense intake including B12 and iron, and potential support for weight management. Research also suggests a lower overall cancer risk compared to meat-eaters.

Potential Drawbacks and Considerations

While largely beneficial, there are considerations. Mercury exposure from certain fish is a concern, so choosing low-mercury options is advised. Nutrient deficiencies in B12 or calcium are possible for those not consuming eggs or dairy. Sustainable seafood choices are also important for environmental impact.

Conclusion

The pescatarian diet offers a well-rounded and flexible approach to eating that provides many of the benefits of a plant-based diet while including the nutritional advantages of fish and seafood. By combining whole foods, legumes, and grains with lean proteins and omega-3s, followers can improve heart health, manage weight, and reduce the risk of chronic diseases. For those looking to reduce their meat consumption without eliminating animal protein entirely, adopting pescatarianism is a viable and rewarding option, provided they are mindful of seafood sustainability and potential mercury levels. A thoughtful and varied pescatarian diet is a robust choice for long-term health and wellness.

Check out more information on the health aspects of the pescatarian diet from the Cleveland Clinic.

Frequently Asked Questions About the Pescatarian Diet

Frequently Asked Questions

No, a pescatarian diet is not the same as a vegetarian diet. While both emphasize plant-based foods, pescatarians include fish and seafood, while vegetarians abstain from all meat and fish.

The main benefits include improved heart health due to high omega-3 fatty acid intake from fish, reduced risk of type 2 diabetes, and a lower overall risk of cancer compared to meat-eaters.

While a balanced pescatarian diet provides many nutrients, those who don't eat dairy or eggs may need to monitor their intake of vitamin B12, calcium, and iron to ensure they meet their nutritional needs.

A pescatarian diet permits fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy oils, in addition to fish and shellfish. Eggs and dairy are often included but are considered optional.

The main risk is exposure to mercury and other contaminants, especially from larger, long-lived fish. It is important to eat a variety of fish and prioritize low-mercury options to mitigate this risk.

A pescatarian diet generally has a lower environmental impact than a meat-heavy, omnivorous diet. However, the exact impact depends on the sourcing of seafood, as unsustainable fishing practices can harm marine ecosystems.

Yes, many people experience weight loss on a pescatarian diet due to its focus on lean protein and fiber-rich foods. Choosing whole foods over processed options is crucial for weight management success.

Most nutritional guidelines recommend eating fish at least two to three times per week, with an emphasis on oily fish, to reap the benefits of omega-3 fatty acids without excessive mercury exposure.

Yes, a well-planned pescatarian diet can be healthy for children, providing essential nutrients like protein and omega-3s. However, it is crucial to manage mercury intake by focusing on low-mercury fish and consulting a healthcare professional.

Some of the best fish choices include salmon, sardines, mackerel, anchovies, and trout, as they are rich in omega-3s and are generally lower in mercury than larger predatory fish.