What is the most healthy seafood to eat? Your Guide to Nutritious Choices

January 13, 2026 •

4 min read

The American Heart Association recommends at least two servings of fish per week for better heart health. But with countless options available, understanding what is the most healthy seafood to eat is crucial for maximizing nutritional benefits while minimizing potential risks like high mercury intake.

Quick Summary

This guide details the healthiest seafood choices, focusing on high omega-3 fatty acids, low mercury levels, and sustainable sourcing for superior heart and brain health.

Key Points

Prioritize Omega-3s: Fatty fish like salmon, sardines, and mackerel offer the most heart and brain benefits due to high levels of EPA and DHA.
Choose Low-Mercury Options: Smaller fish and shellfish, such as sardines, anchovies, shrimp, and mussels, have very low mercury levels, making them safe for more frequent consumption.
Limit High-Mercury Fish: Large predatory fish like swordfish, shark, and king mackerel should be consumed infrequently, especially by vulnerable populations.
Cook Healthfully: Opt for baking, steaming, or grilling seafood instead of frying to preserve nutrients and avoid adding unhealthy fats.
Consider Sustainability: Refer to resources like Seafood Watch to choose species harvested using sustainable and environmentally sound methods.
Diversify Your Choices: Incorporating a variety of seafood, including both fatty fish and shellfish, provides a wider spectrum of essential nutrients.

The Case for Oily Fish: Rich in Omega-3s

When evaluating the healthiest seafood, fatty, or oily, fish are often at the top of the list due to their high concentration of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids are vital for optimal body and brain function and are strongly linked to a reduced risk of many diseases, including cardiovascular disease. Omega-3s help lower inflammation, support healthy triglyceride levels, and aid in cognitive health throughout life.

Top Oily Fish Choices:

Salmon: Wild-caught Alaskan salmon is an excellent source of omega-3s, vitamin D, and protein, and generally has lower mercury levels than many other species. Farmed salmon can also be healthy but may have a different omega-6 to omega-3 ratio, which is a factor some health-conscious consumers consider.
Sardines: These small, oily fish are packed with omega-3s, calcium, and vitamin D. Since they are low on the food chain, they have very low mercury levels.
Mackerel: Atlantic mackerel is another sustainable and healthy choice, rich in omega-3s, selenium, and vitamin B12. It is important to choose Atlantic mackerel over King mackerel, which has a much higher mercury content.
Herring: This popular oily fish is loaded with beneficial omega-3s, vitamin D, and B12, making it an excellent addition to a healthy diet.

Navigating Mercury Levels and Other Contaminants

While seafood is a powerhouse of nutrients, some species contain higher levels of mercury, a heavy metal that can be harmful in large quantities, especially for pregnant women and young children. Choosing fish lower on the food chain typically means lower mercury contamination, as larger predatory fish accumulate more mercury over their lifespan through a process called biomagnification.

Seafood with Very Low to Low Mercury Levels

For frequent consumption, focusing on seafood with low mercury is a smart strategy.

Salmon (Wild-caught Alaskan)
Sardines
Anchovies
Mussels
Oysters
Scallops
Clams
Shrimp
Trout
Pollock

Seafood to Limit Due to Higher Mercury

To minimize exposure, limit or avoid these higher-mercury options.

King Mackerel
Marlin
Orange Roughy
Shark
Swordfish
Bigeye Tuna

Shellfish: The Overlooked Nutritional Powerhouses

Shellfish, such as mussels, oysters, and shrimp, are also incredibly healthy options. They are generally low in fat but offer a wealth of essential minerals like selenium, zinc, and iodine, as well as high-quality protein. Mussels and oysters, in particular, provide significant amounts of omega-3s and are excellent sources of iron. Shellfish are typically very low in mercury, making them a safe and nutritious choice.

Comparing Healthy Seafood Options

This table provides a quick reference for some of the best and worst choices when it comes to healthy seafood, weighing omega-3 content against mercury levels.


Seafood Type	Omega-3 Content	Protein	Mercury Level	Best for...
Wild Salmon	Very High	High	Low	Heart and brain health
Sardines	Very High	High	Very Low	Calcium, bones, and heart health
Atlantic Mackerel	High	High	Low	Immune support and energy
Shrimp	Moderate (EPA/DHA)	High	Very Low	Lean protein and minerals
Mussels	Moderate	High	Very Low	Iron and selenium boost
Cod	Low	High	Low	Lean protein and low fat
Swordfish	High	High	High	Occasional treat only
King Mackerel	High	High	Very High	Avoid frequent consumption

Healthiest Cooking Methods and Sustainability

How you prepare your seafood is just as important as the type you choose. Steaming, baking, and grilling are healthier choices than frying, which can increase the fat and calorie content unnecessarily. Furthermore, to ensure seafood remains a healthy and viable option for future generations, considering sustainability is key. Organizations like the Marine Stewardship Council and the Monterey Bay Aquarium's Seafood Watch offer guides to help consumers choose fish from sustainable sources.

Conclusion: Making Informed, Healthy Choices

In the quest for what is the most healthy seafood to eat, the answer lies in prioritizing a variety of nutrient-dense, low-mercury options and preparing them using healthy cooking methods. Fatty fish like wild salmon, sardines, and Atlantic mackerel offer the highest omega-3 benefits for heart and brain health, while shellfish like mussels and shrimp provide important minerals and lean protein with minimal mercury risk. By making informed choices, checking mercury levels, and embracing sustainable practices, you can enjoy the delicious and numerous health benefits seafood offers as a regular part of your diet. For additional in-depth information, you can consult the NIH Omega-3 Fact Sheet.

NIH Omega-3 Fact Sheet

The Final Word on Seafood Choices

The most healthy seafood combines high levels of beneficial omega-3s with low mercury content. Prioritizing smaller, oilier fish and shellfish, cooking them simply, and choosing sustainable sources ensures you get the maximum health benefits with minimal risk. Variety is key to a balanced approach, so incorporating a range of options can provide a diverse array of vitamins and minerals. Ultimately, an informed consumer can make the healthiest choices for both their body and the planet.

Frequently Asked Questions

Yes, it can be safe to eat seafood every day if you choose low-mercury options like salmon, sardines, and shrimp. High-mercury fish should be limited to once a week or avoided, especially by pregnant women and young children.

Wild-caught salmon tends to be leaner and has more omega-3s, while farmed salmon can have higher omega-3s due to its diet but also contains more omega-6s. Both are nutritious, but some prefer wild-caught for its potential flavor profile and farming practice concerns.

Yes, shellfish like mussels, oysters, and shrimp are highly nutritious, providing high-quality protein and minerals like iron, zinc, and selenium. They are also generally low in mercury.

Healthy cooking methods include baking, steaming, or grilling. These methods preserve the seafood's nutrients without adding unhealthy fats, unlike frying, which can increase fat content.

Pregnant women should avoid fish high in mercury, such as shark, swordfish, king mackerel, and bigeye tuna, to protect fetal development. Low-mercury options like salmon and sardines are recommended.

Yes, children can and should eat seafood. It provides important nutrients for brain development. The key is to choose low-mercury fish, such as salmon, shrimp, and tilapia.

Omega-3 fatty acids, particularly EPA and DHA found in fatty fish, are crucial for heart and brain health. They can help reduce inflammation, lower triglycerides, support cognitive function, and may reduce the risk of certain chronic diseases.

Oily fish, like salmon and mackerel, are high in omega-3 fatty acids. White fish, like cod and haddock, are lower in fat but still provide lean protein and some minerals.