Beyond Protein and Omega-3: The Top 8 Healthiest Fish to Eat and Their Benefits

When most people think about fish, they think of protein and omega-3 fatty acids. These nutrients help support healthy muscles, your heart, and your brain. They are great reasons to eat fish, but they’re only part of what makes it so nutritious.

Fish also provides important vitamins, minerals, and antioxidants that support long-term wellness. Choosing the right types of fish can help you get even more from every meal.

Read on to learn about the healthiest fish to eat and how each one can benefit your health.

1. Wild-caught salmon

Wild-caught salmon delivers high-quality protein, omega-3 fatty acids, and essential vitamins and minerals.

A serving provides complete protein to support muscle maintenance and repair while supplying eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two omega-3 fats are linked to better heart, brain, and eye health.

Salmon is also one of the few natural food sources of vitamin D, a nutrient many people don't get enough of. It also contains vitamin B12, selenium, and the antioxidant astaxanthin, which gives salmon its pink color and helps protect cells from oxidative stress.

Wild-caught salmon is especially beneficial for people who want to support not just heart health, but also reduce inflammation. Because it tends to be leaner than farmed salmon while still providing abundant nutrients, it is recommended as a nutritious addition to an active lifestyle.

2. Cod

Cod is an excellent choice if you want a lean source of protein. It is naturally low in fat and calories while providing all nine essential amino acids your body needs. This makes cod a filling meal that can help support muscle growth, tissue repair, and healthy weight management.

In addition to protein, cod contains vitamin B12, selenium, phosphorus, and iodine. Vitamin B12 helps your body make red blood cells and supports healthy nerve function. Selenium acts as an antioxidant that helps protect cells from damage, while phosphorus supports strong bones and teeth.

Cod is also one of the better seafood sources of iodine, a mineral your thyroid needs to produce hormones that regulate metabolism.

Its mild flavor and flaky texture make cod an easy choice for people who are new to seafood. If you're looking for a nutritious fish that's high in protein but low in fat, cod is a great option.

3. Halibut

Halibut is another healthy white fish that's packed with nutrients. It provides high-quality protein along with selenium, magnesium, potassium, vitamin B12, and niacin. Together, these nutrients support energy production, healthy muscles, and normal nerve function.

One of halibut's biggest strengths is its selenium content. Selenium helps protect your cells from oxidative stress and supports your immune system and thyroid.

Halibut also contains omega-3 fatty acids, though not as much as oily fish like salmon or sardines. It’s a good middle ground for people who want some heart-healthy fats while enjoying a mild-tasting fish. Its firm texture also holds up well to grilling, baking, and pan-searing.

4. Tuna

Tuna is great for increasing your protein intake. A single serving provides plenty of complete protein. Athletes and anyone looking to maintain muscle mass can choose tuna.

Tuna also contains omega-3 fatty acids, vitamin D, vitamin B12, selenium, and niacin. These nutrients support heart health, brain function, and a healthy immune system. Vitamin D is especially important for strong bones and normal muscle function.

While tuna is nutritious, some types contain more mercury than others. Larger species, such as albacore and bigeye tuna, accumulate higher levels over time. Choose skipjack or "light" canned tuna more often. Eat larger tuna varieties in moderation to help reduce your mercury exposure. 

5. Herring

Herring is a small, oily fish that offers impressive nutrition. It is rich in EPA and DHA omega-3 fatty acids, which help support heart health, brain function, and healthy blood vessels. These healthy fats may also help reduce inflammation throughout the body.

Herring is also an excellent source of vitamin D, vitamin B12, and selenium. These nutrients help support healthy bones, red blood cell production, nerve function, and immune health.

Because herring is low on the food chain, it usually contains much less mercury than larger fish. This makes it a smart choice for people who want to eat seafood regularly while limiting exposure to environmental contaminants.

6. Sardines

Sardines are small,  but they provide protein, omega-3 fatty acids, vitamin D, vitamin B12, selenium, phosphorus, and calcium.

One thing that makes sardines unique is that they are eaten with their soft, edible bones. This makes them an excellent source of calcium to build and maintain strong bones and teeth.

Like herring, sardines are naturally low in mercury because they feed on plankton and have relatively short lifespans. They are also affordable and widely available, so it’s an easy way to add more nutrients to your diet.

7. Mackerel

Mackerel is one of the richest sources of omega-3 fatty acids. In addition to omega-3s, mackerel provides high-quality protein, vitamin D, selenium, and vitamin B12. Together, these nutrients help maintain strong muscles, healthy bones, and a well-functioning immune system.

When choosing mackerel, the variety matters. Atlantic mackerel is generally lower in mercury and is one of the healthiest options. King mackerel, however, contains much higher levels of mercury. It is best eaten sparingly or avoided by children and people who are pregnant.

8. Anchovies

Anchovies may be tiny, but they are packed with nutrition. They provide protein, omega-3 fatty acids, calcium, iron, selenium, and vitamin B12 in every serving.

Because anchovies are usually eaten whole, including the bones, they provide more calcium than many other seafood options.

Anchovies are another small fish that contains very little mercury. Cured or canned anchovies can be high in sodium, so eat them in moderation. This adds flavor and valuable nutrients to salads, pasta dishes, and other meals.

Choosing the Best Fish to Eat for Your Diet

There isn't one fish that's best for everyone. The healthiest choice depends on your nutrition needs, health goals, and personal preferences. Each type of fish offers a different mix of protein, healthy fats, vitamins, and minerals.

If your goal is weight loss, lean fish like cod and halibut are excellent choices. They are high in protein but lower in calories and fat than oily fish. Protein also helps you stay full longer, which may make it easier to manage your appetite.

If you want to support your heart or brain, choose fish that are rich in omega-3 fatty acids. Wild-caught salmon, herring, sardines, and mackerel provide high amounts of EPA and DHA.

If your focus is building or maintaining muscle, nearly any fish can help because they all provide complete protein. Tuna, salmon, and cod are especially popular because they deliver plenty of protein in each serving.

For bone health, look for fish that provide vitamin D and calcium. Salmon is one of the few natural food sources of vitamin D, while sardines and anchovies are eaten with their edible bones.

If you're trying to limit mercury exposure, smaller fish are usually the better choice. Sardines, anchovies, and herring are low on the food chain, so they contain much less mercury than larger fish like some types of tuna.

Rotate different types throughout the week to get a wider range of nutrients while keeping your meals interesting. Aim for at least two servings of fish per week, and whenever possible, choose sustainably sourced options.

Summary

There's no single “perfect” fish to eat. As you’ve learned, each variety brings something valuable to the table.

Choosing fish that matches your health goals can help you get even more from every meal. At the same time, eating different types of fish gives your body a wider range of nutrients than relying on just one favorite.

Aim to include seafood as part of a balanced eating pattern and choose sustainably sourced options whenever you can!