What are the healthiest types of seafood to eat?

Oily, cold-water fish that are rich in the marine omega-3 fats EPA and DHA tend to be the healthiest seafood choices for most people. These long-chain omega-3s support cardiovascular health, influence inflammatory pathways, and contribute to fetal and early childhood brain development. Dariush Mozaffarian, Tufts University, has published research linking regular consumption of these fish with lower risks of coronary heart disease and overall cardiovascular events, while Walter Willett, Harvard T.H. Chan School of Public Health, has emphasized the nutritional value of fish within healthy dietary patterns.

Which species are healthiest

Species commonly recommended for high omega-3 content and comparatively low contaminant burden include wild salmon, sardines, Atlantic and rainbow trout, herring, anchovies, and smaller mackerel. These fish are lower on the food chain, tend to accumulate fewer persistent pollutants such as methylmercury, and provide concentrated EPA and DHA. Shellfish such as oysters and mussels add protein, micronutrients, and generally lower mercury levels, though nutrient profiles vary. Consumers should avoid or limit large predatory species that bioaccumulate mercury, such as shark, swordfish, king mackerel, and tilefish, following guidance issued by the U.S. Food and Drug Administration and the Environmental Protection Agency.

Balancing benefits, contaminants, and sustainability

Health benefits must be balanced with contaminant exposure and environmental considerations. The FDA and EPA provide specific recommendations for pregnant and breastfeeding people and for children because methylmercury exposure during neurodevelopment carries risks that can offset nutritional gains if high-mercury species are consumed. At the same time, overfishing and unsustainable aquaculture practices can degrade marine ecosystems and reduce the long-term availability of nutritious seafood. Choosing smaller, abundant species and seafood certified by credible programs can help preserve fish populations and coastal livelihoods. National Oceanic and Atmospheric Administration science and regional fisheries management inform sustainable harvest levels in U.S. waters, and many coastal communities worldwide depend on these policies for food security.

Cultural and practical considerations influence what is healthiest for an individual. Traditional diets in the Mediterranean and parts of East Asia incorporate oily fish and shellfish in ways that confer health benefits across populations. Indigenous and coastal communities may rely on local seafood as a central cultural and nutritional resource, and broad advisories should be applied with attention to local food sovereignty and access. Preparation method also matters; baking, grilling, steaming, or poaching maintain omega-3 benefits, while frequent deep-frying or heavy breading reduces nutritional quality.

For most people, two to three servings of low-mercury, omega-3–rich seafood per week provides meaningful cardiovascular and developmental advantages. Individual needs vary by age, pregnancy status, and local contamination patterns, so consulting national guidance from agencies such as the U.S. Food and Drug Administration and Environmental Protection Agency and discussing choices with a healthcare professional ensures that seafood selection maximizes benefits while minimizing risks.