What is the healthiest fish in the Philippines?

December 25, 2025 •

4 min read

According to the Food and Nutrition Research Institute (FNRI), fish is a key part of the Filipino diet, providing high-quality protein and essential nutrients. This raises the question: what is the healthiest fish in the Philippines? The answer depends on a combination of factors, including its omega-3 content, low mercury levels, and overall nutritional profile.

Quick Summary

A guide to the most nutritious fish options available in the Philippines, comparing staples like bangus, tilapia, and sardines based on their omega-3 content, protein, vitamins, and mineral levels. Explores the health benefits and low-mercury choices for a balanced Filipino diet.

Key Points

Sardines (Tamban/Dilis): Small, low-mercury fish exceptionally rich in omega-3s, calcium, and Vitamin D, offering maximum nutritional value.
Bangus (Milkfish): The national fish of the Philippines is a great source of omega-3 fatty acids, high-quality protein, and bone-strengthening minerals.
Tilapia: An accessible source of lean protein and essential vitamins, but sourcing is important as omega-3 content varies between wild and farmed fish.
Low Mercury is Key: Opt for smaller fish like sardines (dilis) and mackerel (galunggong), which are lower on the food chain and have lower mercury levels.
Healthy Cooking Methods: Grilling, steaming, and stewing are preferable to frying to maintain the nutritional benefits of the fish and avoid unhealthy added fats.
Diversify Your Choices: Incorporating a variety of local fish like galunggong, tulingan, and maya-maya ensures a broader spectrum of nutrients.

The Champion Contenders: Bangus, Tilapia, and Sardines

When considering the healthiest fish in the Philippines, three main contenders are consistently cited: bangus (milkfish), tilapia, and locally available sardines. Each offers distinct nutritional advantages that make them valuable additions to a balanced diet.

Bangus, the national fish of the Philippines, is renowned for its heart-healthy benefits. It is a rich source of omega-3 fatty acids, which help reduce the risk of heart disease and support brain function. It also provides high-quality protein, B vitamins, and important minerals like calcium and phosphorus for strong bones. While typically farmed, reputable Filipino fish farms produce bangus with low mercury levels.

Tilapia is another widely consumed fish, popular for its mild flavor and versatility. Like bangus, it offers lean protein and is a good source of vitamins and minerals, including selenium, phosphorus, and B12. Filipino sources note that locally farmed tilapia generally have low mercury levels. However, the omega-3 content can vary significantly based on whether the fish is wild-caught or farmed, and the type of feed used. Wild tilapia tends to have a higher omega-3 concentration compared to some commercially farmed versions.

Sardines, often consumed canned, are a nutritional powerhouse, especially the smaller varieties that sit lower on the food chain. They are packed with protein, omega-3 fatty acids, calcium, vitamin D, and B12. Because they are smaller, they have a significantly lower risk of mercury contamination than larger predator fish. Fresh sardines (tamban in some regions) are also available and equally nutritious.

Comparing Popular Filipino Fish: Bangus vs. Tilapia vs. Sardines

To make an informed choice, a nutritional comparison is helpful. The following table highlights key nutritional aspects based on typical serving sizes.


Feature	Bangus (Milkfish)	Tilapia	Sardines (Canned)
Omega-3 Fatty Acids	Good source, supports brain and heart health.	Moderate source; content varies between wild-caught and farmed fish.	Excellent source, high concentration of EPA and DHA.
Protein	High-quality protein, essential for muscle repair and growth.	Excellent source of lean protein.	Protein-packed, vital for tissue building.
Mercury Risk	Low, especially from reputable sources.	Low, particularly for farmed varieties.	Very low due to small size and position in the food chain.
Vitamins	Rich in B vitamins, including B12 and niacin.	Contains B vitamins (B12, niacin), Vitamin D.	Abundant in B12, B3, and Vitamin D.
Minerals	Good source of calcium, phosphorus, and selenium.	High in selenium and phosphorus.	Excellent source of calcium (especially with bones), iron, and phosphorus.

Other Healthy Seafood Options

Beyond these top contenders, the Philippines offers a wealth of other healthy seafood choices worth considering.

Galunggong (Mackerel Scad): A budget-friendly staple, galunggong is rich in protein and omega-3 fatty acids. It's a nutritious option for everyday meals.
Dilis (Anchovies): Another small fish with a very low mercury risk, dilis is high in protein, omega-3s, and calcium. They are often enjoyed dried and fried.
Tulingan (Bonito/Bullet Tuna): This fish is a good source of omega-3s and protein. However, it's important to store it properly to prevent histamine formation.
Maya-Maya (Red Snapper): This fish has low mercury levels and is a lean protein source.
Hasa-Hasa (Shortfin Scad): Similar to galunggong, this is a nutritious and flavorful option, often prepared grilled or as paksiw.

Making the Healthiest Choice

The ultimate choice for the healthiest fish in the Philippines depends on your specific nutritional needs and preferences. For a high concentration of omega-3s and minerals with very low mercury risk, sardines are an excellent, budget-friendly option. For lean, high-quality protein with a good balance of omega-3s, bangus is a superb and versatile choice. Tilapia offers an accessible, protein-rich option, but sourcing sustainably and considering farming methods is key to maximizing its health benefits. Diversifying your seafood intake by including a variety of low-mercury choices, such as galunggong and dilis, will provide a wider spectrum of nutrients.

Best Practices for Consumption

To maximize the health benefits of Filipino fish, cooking method is crucial. Grilling, steaming (pinaksiw or pinangat), and stewing (sinigang) are healthier alternatives to deep-frying, as frying can add unhealthy fats. Paired with fresh vegetables, these preparations create a complete and nutritious meal. Sourcing fish from reliable and sustainable local markets also ensures freshness and quality.

Conclusion: The Verdict on Healthy Filipino Fish

While there is no single answer to "what is the healthiest fish in the Philippines?", both sardines and bangus stand out as top contenders for their combination of high omega-3 content, abundant protein, and low mercury levels. Sardines offer a concentrated dose of essential fatty acids and calcium, making them a true nutritional powerhouse. Meanwhile, bangus provides a robust nutritional profile that supports heart and bone health. By incorporating these fish, along with other nutritious local varieties, into your diet, you can enjoy the traditional flavors of Filipino cuisine while making excellent choices for your health.

Heart.org: Eating fish twice a week reduces heart and stroke risk

Frequently Asked Questions

Both are healthy, but bangus generally contains higher levels of heart-healthy omega-3 fatty acids compared to farmed tilapia. Tilapia is an excellent source of lean protein, but if maximizing omega-3s is the priority, bangus is the better choice.

Yes, canned sardines, especially those produced in the Philippines, are highly nutritious. They are packed with protein, omega-3 fatty acids, calcium, and vitamins D and B12.

Yes, galunggong is a very healthy and affordable option. It is a good source of protein, omega-3s, and other essential vitamins and minerals.

Sardines are among the richest sources of omega-3s, particularly EPA and DHA, especially when you consume them whole (including the bones). Bangus is also a notable source.

Neither is inherently healthier; it depends on the species and environment. Freshwater fish like tilapia can have a different omega-3 to omega-6 ratio than saltwater fish, but both offer significant health benefits. It is more important to consider mercury levels, which are generally lower in smaller fish from both environments.

Smaller fish like sardines (dilis), mackerel (galunggong), and tilapia have low mercury levels. Larger, predatory fish such as tuna (fresh), swordfish, and some grouper (lapu-lapu) tend to have higher mercury concentrations.

Both can be healthy, but wild-caught fish can sometimes have a better omega-3 profile, whereas sustainably farmed fish often have lower mercury levels. The best choice depends on the specific fish species and the farming practices used.