Which Fish Are Best (and Worst) for Your Health?

With so many types of fish available, it can be hard to know which ones are best for your health. Some fish are loaded with essential nutrients like Omega-3 fatty acids, while others can carry high levels of mercury or lack nutritional value. This guide helps you make smart choices by highlighting which fish to prioritize—and which to avoid.

Why Omega-3s Matter

Omega-3 fatty acids—especially DHA and EPA—are vital for brain, eye, and heart health. DHA supports the brain, retina, and nervous system, while EPA fights inflammation, helping to lower the risk of heart disease. Together, these fatty acids play a key role in overall wellness.

How to Choose Fish Wisely

When choosing fish, look for three things:

• Low mercury levels: Larger fish like swordfish or shark accumulate more mercury over time. Smaller, younger fish such as sardines are generally safer.
• High Omega-3s: Fish like salmon, sardines, and Atlantic mackerel are rich in beneficial fatty acids.
• Good protein digestibility: Fish offers a high-quality protein that’s easier to digest than red meat, making it a solid dietary choice.

Fish to Avoid for Health Reasons

Some fish carry too much mercury or too little nutritional benefit:

1. Swordfish, Shark, King Mackerel: All are large predators high in mercury and often overfished.

2. Tuna: Contains moderate mercury; limit consumption to once every two months.

3. Orange Roughy: High in mercury, low in Omega-3s; best eaten sparingly.

4. Cod: Offers little Omega-3 benefit and has moderate mercury levels.

5. Sardines: Packed with 1,500 mg of Omega-3s and very low in mercury. Wild-caught varieties are best.

6. Atlantic Mackerel: Offers over 2,600 mg of Omega-3s and only moderate mercury levels.

7. Salmon: With nearly 2,600 mg of Omega-3s and low mercury, it’s one of the healthiest options—just stick to wild-caught for fewer contaminants.

8. Croaker: A moderate choice that offers decent Omega-3s and manageable mercury risk.

Why Wild-Caught Beats Farmed

Farm-raised fish often contain higher levels of contaminants like PCBs and antibiotics. They’re also typically fed grain-based diets, which result in poor Omega-3 to Omega-6 ratios. Wild-caught fish not only have cleaner diets but also offer better nutrient profiles overall.

Keep in mind that mercury levels can vary depending on a fish’s age, diet, habitat, and pollution exposure. Use available data as a guide, but also apply common sense when making your choices—especially if you’re pregnant or feeding young children.

Final Takeaway: Choose Fish With High Omega-3s and Low Mercury

Not all fish are created equal. To protect your health and enjoy the nutritional benefits of seafood, stick to options that offer high Omega-3s and minimal mercury. Think salmon, sardines, and mackerel—your heart and brain will thank you.