What is the healthiest meat or fish to eat?

November 8, 2025 •

5 min read

According to the American Heart Association, incorporating fish and lean protein into your diet can significantly improve cardiovascular health. Choosing the healthiest meat or fish to eat depends largely on your specific nutritional needs and health goals, as some options offer different benefits than others.

Quick Summary

Fish, especially fatty varieties like salmon and sardines, typically offer more omega-3 fatty acids and less saturated fat than most red meat, providing powerful benefits for heart and brain health. Lean poultry like skinless chicken or turkey breast is also an excellent high-protein, low-fat choice. Selecting the best option requires balancing nutritional content with concerns about contaminants and sustainability.

Key Points

Fish is often healthier overall: Many fish, especially oily types like salmon and sardines, provide high levels of beneficial omega-3 fatty acids (EPA and DHA), which are crucial for heart and brain health and less saturated fat than most meat.
Lean poultry is a low-fat protein powerhouse: Skinless chicken and turkey breast are excellent sources of high-quality protein with minimal saturated fat, making them ideal for weight management and building muscle.
Choose lean red meat and limit processed meats: While red meat offers valuable iron and B vitamins, opt for lean cuts like sirloin or pork tenderloin in moderation. Avoid processed meats such as bacon and sausage due to links with increased cancer risk.
Consider mercury levels in fish: Larger, predatory fish like shark and swordfish contain higher levels of mercury. Prioritize smaller, safer options such as salmon, sardines, and anchovies, which have lower mercury content.
Prioritize sustainable and healthy preparation: Look for sustainable certifications (MSC, ASC) when buying seafood. Prepare protein by grilling, baking, or steaming, and avoid unhealthy frying methods.
A varied diet is key: The healthiest approach is to consume a variety of protein sources, including different types of fish, lean meats, and plant-based alternatives, to ensure a broad spectrum of nutrients.

For anyone looking to optimize their protein intake for better health, the question of whether to choose meat or fish is a crucial one. The answer isn't black and white, as the healthiness depends on the specific animal and cut, as well as how it's prepared. Generally speaking, fish, particularly the fatty varieties, often holds a nutritional edge over many types of meat due to its rich content of omega-3 fatty acids. However, lean cuts of meat and poultry offer their own set of advantages, making a balanced approach the most effective strategy.

The Health Benefits of Fish

Fish is widely celebrated for its high-quality protein and beneficial fats. The primary advantage of consuming fish comes from its marine-based omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats are vital for brain function, heart health, and reducing inflammation. While some plant-based omega-3s exist, the conversion to EPA and DHA is inefficient, making fish a superior source. The American Heart Association recommends two to three servings of fish per week, especially oily varieties. Furthermore, seafood is generally easier to digest than land-animal meat due to having less connective tissue.

Best Choices for Omega-3s and Lean Protein

Salmon: An excellent source of omega-3s, protein, and vitamin D. Both wild-caught and farmed salmon provide these benefits, though wild varieties may have higher omega-3 levels.
Sardines and Anchovies: These small, oily fish are packed with omega-3s, protein, vitamin D, and calcium. Because they are low on the food chain, they also contain less mercury.
Mackerel: Atlantic mackerel offers high levels of omega-3s, protein, and selenium. Be mindful of King mackerel, which can have higher mercury levels.
Trout: Particularly rainbow trout, this fish is a great source of omega-3s, B vitamins, and vitamin D. It often comes from sustainably managed farms.
Cod: A very lean, high-protein white fish that is mild-tasting and low in fat and calories. It's a good choice for those focused on minimizing fat intake.
Shellfish: Mussels, clams, oysters, and shrimp are high in protein and rich in minerals like zinc and B12. Mussels and other bivalves are particularly sustainable as they clean the water.

The Role of Meat in a Healthy Diet

Meat can be a nutritious part of a balanced diet, offering high-quality protein, iron, and B vitamins. The key is choosing leaner cuts and preparing them in healthy ways. The saturated fat content in many meats, particularly red meat, raises concerns about cardiovascular disease and cholesterol. Processed meats like bacon and sausage are classified as carcinogens and should be limited. However, lean poultry and carefully selected red meat cuts offer valuable nutrients without excessive saturated fat.

Healthier Meat Choices

Skinless Chicken and Turkey Breast: These are classic choices for a high-protein, low-fat diet. They are versatile, rich in B vitamins, and provide selenium for immune support.
Pork Tenderloin: This cut of pork is surprisingly lean, with fat content comparable to or even lower than some skinless chicken breasts. It's a good source of protein and B vitamins.
Lean Beef (e.g., Sirloin, Round): While red meat should be consumed in moderation (recommended weekly limits are often cited), lean cuts can provide iron, zinc, and vitamin B12. Look for cuts labeled 'loin' or 'round' and trim any visible fat.
Bison: As an alternative to beef, bison is often leaner and provides a similar nutritional profile with fewer calories per serving.

Comparison Table: Meat vs. Fish


Feature	Oily Fish (e.g., Salmon, Sardines)	Lean Fish (e.g., Cod, Haddock)	Lean Poultry (e.g., Chicken Breast)	Lean Red Meat (e.g., Sirloin)
Omega-3s	Very High (EPA, DHA)	Low	Very Low	Low (primarily ALA)
Saturated Fat	Low	Very Low	Very Low	Moderate
Protein Quality	High, Complete	High, Complete	High, Complete	High, Complete
Vitamin D	High	Present	Low	Low
Iron	Moderate	Moderate	Moderate	High (Heme Iron)
Digestion	Easier to digest	Easier to digest	Moderate	Can be tougher
Mercury Risk	Varies (lowest in small fish)	Varies (low)	None	None

Important Considerations: Sustainability and Contaminants

Choosing a healthy protein source also involves considering environmental factors and potential contaminants.

Environmental Impact

Seafood is generally associated with lower greenhouse gas emissions than red meat. However, sustainability varies widely within the seafood industry. Look for labels from reputable organizations like the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC) to ensure your choice is environmentally responsible. Farmed shellfish, for example, is highly sustainable, as bivalves like mussels and oysters naturally filter the water.

Mercury Levels

For fish, mercury content is a concern, particularly for vulnerable populations like pregnant women and young children. Larger, longer-lived predatory fish tend to accumulate the highest levels of mercury. This includes species like shark, swordfish, and bigeye tuna. Smaller fish like salmon, sardines, and anchovies have much lower mercury levels and can be enjoyed more frequently. Cooking does not reduce the mercury content of fish.

Processing and Cooking Methods

The healthiest protein choice can be undermined by unhealthy preparation. Frying and using excessive butter or oils can add significant calories and unhealthy fats. The best cooking methods for both meat and fish include grilling, baking, steaming, and broiling. For red meat, cooking at high temperatures can create compounds linked to an increased cancer risk, so lower-temperature methods are often recommended.

Conclusion: Making the Healthiest Choice for You

Ultimately, the healthiest meat or fish to eat is a personal choice based on nutritional priorities and environmental awareness. For maximizing heart and brain health, fatty fish like salmon, sardines, and mackerel are unrivaled due to their omega-3 content. For those prioritizing minimal fat intake, lean fish like cod or skinless white-meat poultry are excellent choices. Lean cuts of red meat can be part of a healthy diet in moderation, especially as a source of iron and B12. The most important takeaway is to diversify your protein sources, opting for a variety of fish, lean meats, and even plant-based proteins, while prioritizing healthy cooking methods and sustainable sourcing. A balanced and varied diet will provide the broadest spectrum of essential nutrients for optimal health.

Harvard Health offers additional insight on incorporating lean proteins.

Frequently Asked Questions

Oily, cold-water fish typically have the most omega-3 fatty acids. Top examples include salmon, sardines, mackerel, and anchovies.

No, lean red meat in moderation can be part of a healthy diet, providing iron and B12. The main risks are associated with high intake of fatty or processed red meat.

Wild-caught fish can have a more favorable fat profile, but farmed fish can still be a healthy and more sustainable option if sourced responsibly. Look for certifications like ASC.

To reduce health risks, choose lean cuts, trim excess fat, and use healthy cooking methods like baking or grilling over frying. Limit or avoid processed meats entirely.

For lower mercury levels, opt for light tuna, which is usually skipjack. Albacore or bigeye tuna contain more mercury and should be eaten less frequently.

Yes, shellfish like shrimp, mussels, and oysters are excellent sources of lean protein, zinc, and other minerals. Many types are also very sustainable.

Healthy cooking methods like baking, grilling, and steaming retain more nutrients and add less unhealthy fat. High-temperature cooking, especially frying, can negatively impact health.