Which fish types are best for improving your health and which are the least nutritious?


Dietary guidelines have for a long time included fish as a part of a balanced diet and with reasons that are valid. It’s a low-calorie and high-protein food source that’s packed with beneficial nutrients like omega-3 fats. However, not all types of seafood and fish are equal. There are a variety of dangers to be aware of when selecting the most suitable kind of fish to consume.

Our bodies do not produce omega-3 fatty acids, however, they are crucial to our well-being. The most efficient way to obtain these is through the food that we consume, and fish is a fantastic source of two kinds of omega-3s. DHA as well as EPA.

The consumption of fish provides our bodies with protein Vitamin B2, vitamin D zinc, selenium, iron, and iodine, as per the Food and Drug Administration (FDA).

A major concern when selecting seafood, be it shellfish or fish is the risk of environmental contamination. It is important to know that the Environmental Protection Agency (EPA) has issued guidelines on how to consume seafood safely in order to avoid eating excessive amounts of synthetic chemicals that are leaking into waterways due to our trash.

Healthiest fish to eat

Here are the 7 most sustainable types of fish to consume for your well-being.

1. Farmed trout

As a white, lean fish rainbow trout is a great source of protein. It yields approximately 20.5 grams in 100 grams. It’s also rich in potassium, calcium, as well as magnesium. It is especially high in essential omega-3s.

Rainbow trout is a great choice for a farm since eggs are available all year round and are comparatively inexpensive when compared to other fish of the Salmon family.

Suppliers also have the ability to offer trout eggs certified to be free of pathogens. This means that the producers don’t have to apply antibiotics or other chemical substances, which are commonly present in salmon that is raised for commercial use and are then absorbed into our bodies after we consume these eggs.

2. An oyster

The oyster isn’t a fish however we’ve included this mollusk on our list as, like fish, oysters are rich in omega-3s, and an excellent food source for protein. Oysters also are a good source of zinc, which helps the immune system.

The most important thing to keep in mind when you eat deep-sea animals that purify our water, like clams, mussels, and oysters, the fact that all particles like microplastics that aren’t broken down remain in their guts that we eat.

Similar to our advice for other marine creatures, you should eat them in moderate amounts.

3. Sardines

Sardines are small fish that consume small crustaceans and plankton. As a coldwater-based fatty fish, they’re rich in nutrients and have high omega-3 levels, while also having the lowest concentrations of mercury.

They are naturally rich in calcium and vitamin D, and they’re easy to reproduce, which makes them an ideal choice for sustainability. Combine them with pasta to make an easy and delicious meal.

4. Anchovies

An excellent addition to pizza. Anchovies can be small saltwater fish naturally caught and are sustainable. Similar to sardines, anchovies are rich in omega-3s and have a low level of mercury. They are also an excellent source of folate and selenium.

The best part about anchovies is the fact that they’re readily available in fresh form, canned, salted, oily, or as a paste making them extremely versatile. Here are some recipes for anchovies to help you get to get started.

5. Herring

Herrings are silver-colored and are found in fresh and saltwater. Sustainable fish is a mainstay in various cultures and is consumed in various ways, such as dried, raw, or fermented. Herring has also been salt-watered across Europe for at least 1000 years.

This fish packs a powerful health punch, eclipsing both trout and sardines in regards to omega-3 content.

6. Wild Alaskan pollock

Wild Alaskan pollock is also called walleye fish. As a member of cod’s family, it’s similar in taste and texture and has 23.5 grams of protein for 100 grams.

Alaskan pollock are prolific and have a comparatively shorter lifespan of about 12 years. This means that they are more productive than slower-growing and longer-living species, which makes the best choice for sustainable food for your well-being.

7. Mussels

Another mollusk that’s sneaked into our list is mussel. Mussels are a low-cost and sustainably grown species that is high in omega-3s.

You might be shocked to learn that a portion of mussels has more iron than a steak. The amount is 6.72 milligrams of iron per 100 grams of mussels in contrast to 3.47 milligrams per 100 grams of steak.

Similar to oysters it is recommended to consume them with caution since they can also filter water and have a higher chance of being contaminated by microplastics as well as other toxins.

Avoid eating fish

There are facets in the industry of fishing that appear to be a shady business. As consumers, it’s crucial to be aware of the products you’re putting into your body.

We at ZOE We conduct the largest research study in the world on nutrition. We also are aware that everyone’s responses to food is individual to their individual. Take a no-cost test to discover the ways that your food reactions affect the overall well-being of your body.

Here are a few reasons you might want to stay clear of certain species of fish.

Medication with antibiotics

A variety of fish species that are farmed including salmon require regularly high doses of antibiotics in order to prevent infections.

A 2017 study discovered that fishmeal foods across the globe contain not just high levels of antibiotics but also hundreds of resistance genes for antibiotics that can be transferred to people who consume fishmeal products.

This is why farmed salmon is one kind of fish you’ll need to be cautious about.

Fish fraud

Fish fraud is another thing to keep in mind. Have you ever had the pleasure of ordering white tuna from some sushi place? It’s not a fish. In many instances, it is called escolar, which is a low-cost fish that has been linked to stomach upset and is often referred to by the name of “ex-lax fish” in the business.

However, even the most expensive restaurants might not be secure. A report released in 2019 by the ocean conservation group Oceana discovered that of the 400 samples of seafood they gathered from more than 250 places in the U.S., 21% were not labeled correctly.

One in three establishments sold at the very least one mislabeled item of seafood Restaurants and smaller markets being more likely to mislabeled seafood than the bigger chain stores.


Another reason to be concerned when it comes to eating seafood is the risk of contamination.

Chemicals like cadmium, mercury, or lead have gotten into our water and have contaminated certain species. The ones with the highest risk are larger, more long-living species like sharks, yellowfin tuna marlin, halibut, as well as swordfish.

Young children and pregnant women particularly should avoid these fish varieties as they could be detrimental to their health.


Shellfish and fish are both excellent source of omega-3 fats protein, and other valuable nutrients and vitamins. But there are many differences between fish. Not all fish are created equally.

It is important for us to keep an eye on issues such as pollution from the environment, which could cause dangers for all of us however, it is particularly important for pregnant mothers and babies.

In the book Spoon-Fed Prof. Spector offers some great guidelines to consider when selecting a seafood item:

  • Think about shellfish and fish to be treats rather than food you would normally eat and be prepared to pay more to get better quality if it is possible to.
  • Learn about the origins of your fish. Is it a farm? Are they wild? What is the significance for the species?
  • It is generally the more close the seafood is to the primary source of nutrients the better for our overall health. For instance, smaller fish that eat plankton like herring and sardines, are more healthy as opposed to eating the larger fish which feed off them, such as mackerel and salmon.
  • It is important to try different species and pick species that can be sustainable. rich in nutrients, and free of chemical contaminants like mercury.
  • If you’re interested in learning more about the way your body responds to food, you should check out ZOE the health science firm founded by Prof.

ZOE incorporates the data of the most extensive nutrition research study ever conducted as well as cutting-edge tests to analyze the microbiome of your gut, along with the blood sugar levels and fat response to help you select the most beneficial diet to improve your well-being.