Discover the healthiest fish to include in your diet for brain, heart, and joint health. Learn which fish are high in omega-3s and low in mercury with this expert-backed guide.
healthiest fish, best fish for health, fish high in omega-3, low mercury seafood, top fish to eat for health
Introduction
Fish is one of the most nutritious foods on the planet. It’s high in protein, low in saturated fat, and packed with omega-3 fatty acids that benefit your brain, heart, joints, eyes, and even your mood.
But not all fish are created equal. Some species are far more nutritious than others, while some contain higher levels of mercury or pollutants that may outweigh the benefits.
In this article, we’ll break down the top healthiest fish to eat, what makes them healthy, and what to avoid. Whether you’re aiming to boost brainpower, reduce inflammation, or improve heart health, the right fish can be a smart, delicious choice.
Why Fish Is Good for You
Key Health Benefits:
- High-quality protein for muscle maintenance
- Omega-3 fatty acids (EPA and DHA): Reduce inflammation, support heart and brain health
- Vitamin D: Essential for bones and immunity
- Selenium: Antioxidant that protects against cell damage
- B vitamins: Vital for metabolism and energy
Regular consumption of the right types of fish has been linked to:
- Reduced risk of stroke and heart attack
- Better cognitive performance
- Lower risk of depression and anxiety
- Improved eye and joint health
The Healthiest Fish to Eat
The best fish are those that are:
- High in omega-3 fatty acids
- Low in mercury
- Sustainably sourced
1. Salmon (Wild-Caught, Especially Sockeye or Alaskan)
- Omega-3s: ~1.2-2 grams per 3.5 oz (100g)
- Rich in: Vitamin D, selenium, B12
- Why it’s healthy: Excellent for heart health, anti-inflammatory, and brain function
- Best form: Wild-caught (lower toxins than farmed)
2. Sardines (Canned in Water or Olive Oil)
- Omega-3s: ~1.5 grams per 3.5 oz
- Rich in: Calcium, B12, selenium, vitamin D
- Why it’s healthy: Low in mercury; eaten whole with bones for calcium
- Bonus: Very affordable and convenient
3. Mackerel (Atlantic or Pacific, Not King)
- Omega-3s: ~1.0-2.5 grams per 3.5 oz
- Rich in: CoQ10, vitamin D, selenium
- Why it’s healthy: Promotes energy production, immune health
- Note: Avoid King Mackerel due to high mercury levels
4. Rainbow Trout (Farmed in the U.S.)
- Omega-3s: ~1.0 gram per 3.5 oz
- Rich in: Protein, B vitamins, vitamin D
- Why it’s healthy: U.S. farmed trout is well-regulated and clean
5. Herring
- Omega-3s: ~2 grams per 3.5 oz
- Rich in: Vitamin D, selenium
- Why it’s healthy: Supports bone and heart health
- Common uses: Pickled or smoked
6. Anchovies
- Omega-3s: ~1.4 grams per 3.5 oz
- Rich in: Calcium, selenium
- Why it’s healthy: Small size means lower mercury, high nutrient density
- Uses: Pizza, pasta, Caesar salads
7. Arctic Char
- Omega-3s: ~1.0-1.5 grams per 3.5 oz
- Similar to: Salmon, but lower in contaminants
- Why it’s healthy: High-quality fats, sustainable farming
8. Halibut
- Protein-rich, low in fat
- Moderate mercury, so consume in moderation
- Why it’s healthy: Great source of selenium, magnesium, and B vitamins
Mercury Levels in Fish: What to Know
Mercury is a heavy metal that can accumulate in fish, especially larger, long-living predators. Too much mercury can harm your brain, nervous system, and development in children and unborn babies.
High-Mercury Fish to Avoid:
- King Mackerel
- Shark
- Swordfish
- Tilefish (from the Gulf of Mexico)
- Bigeye Tuna
Safer Choices:
- Salmon
- Sardines
- Herring
- Anchovies
- Trout
- Atlantic Mackerel
Tip: Limit mercury exposure by eating low-mercury fish 2–3 times a week.
Best Fish for Specific Health Goals
| Health Goal | Best Fish | Why |
|---|---|---|
| Brain Health | Salmon, sardines, mackerel | DHA & EPA support memory and cognition |
| Heart Health | Salmon, herring, anchovies | Lower triglycerides, reduce inflammation |
| Joint Pain | Mackerel, trout, sardines | Omega-3s reduce stiffness and swelling |
| Bone Strength | Sardines, trout, canned salmon | Rich in calcium and vitamin D |
| Weight Loss | Cod, halibut, tilapia | Low-fat, high-protein, filling |
Sustainability: Choosing Eco-Friendly Seafood
Overfishing and harmful practices can damage marine ecosystems. Choose seafood that is:
- Certified sustainable (look for MSC or ASC logos)
- Locally sourced when possible
- Responsibly farmed or wild-caught from clean waters
Good sustainable choices:
- U.S.-farmed trout
- Wild Alaskan salmon
- Arctic Char
- Sardines from the Pacific
Cooking Tips for Maximum Benefit
- Avoid deep frying – try grilling, steaming, baking, or poaching instead.
- Use healthy oils like olive oil or avocado oil.
- Pair with vegetables and whole grains for a complete meal.
- Add herbs and spices like turmeric, garlic, or dill for flavor and added health benefits.
How Often Should You Eat Fish?
The American Heart Association recommends:
- At least 2 servings of fish per week (especially fatty fish)
- Each serving = ~3.5 oz cooked fish
Pregnant women and young children should follow stricter guidelines, prioritizing low-mercury fish.
Final Thoughts
Fish can be one of the most health-promoting foods you include in your diet — as long as you choose wisely.
Focus on low-mercury, high-omega-3 species like wild salmon, sardines, and trout. Eat 2–3 servings per week, prepare them healthily, and source them sustainably.
With the right approach, fish can nourish your body, sharpen your mind, and protect your heart for years to come.
FAQs: Healthiest Fish
Q: What fish is highest in omega-3?
Wild salmon, mackerel, sardines, and herring rank highest in omega-3s.
Q: Which fish has the least mercury?
Sardines, salmon, trout, and anchovies are low in mercury.
Q: Is farmed fish healthy?
It depends. Some, like U.S.-farmed trout or Arctic Char, are clean and safe. Always check the source.
Q: Can I eat fish every day?
Stick to 2–3 servings per week of low-mercury fish to avoid heavy metal accumulation.
Q: Is canned fish healthy?
Yes! Canned sardines, salmon, and tuna are nutritious, budget-friendly, and convenient.