Home » What is the healthiest fish? The No. 1 pick from a registered dietitian

What is the healthiest fish? The No. 1 pick from a registered dietitian

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Fish is a high-quality lean protein, and chances are you’re not eating enough of it. The American Heart Association and our Dietary Guidelines recommend eating two servings of seafood a week, yet about 90% of Americans don’t hit this target.

There are numerous options to help you meet these recs, and varying your seafood intake is the best way to get the health-supporting nutrients fish contains while minimizing the risk of certain chemicals that may build up in fish over time. Here’s a handy guide to the healthiest fish to put on your plate.

Healthiest fish to eat


Based on their affordability, shelf-stability and nutritiousness, canned sardines are the best fish to eat. Canned sardines are packed with marine-based omega-3 fatty acids, a type of fat that helps lower inflammation and has been associated with benefits ranging from a lower risk of depression to a lower risk of heart disease and stroke. Gram for gram, canned sardines have even more of this powerhouse nutrient than salmon.

Canned sardines are also packed with calcium; a typical can has about as much of the mineral as a glass of milk. They’re also a significant source of vitamin D, which helps with calcium absorption.

A 2021 study published in the journal Clinical Nutrition found that people with prediabetes who’re at high risk of developing Type 2 diabetes experienced a reduction in markers indicating a lower risk of Type 2 diabetes and heart disease when including sardines in their diet twice per week, when compared to those who were on a Type 2 diabetes prevention diet that didn’t include sardines. 

Worth noting: While sardines are one of the healthiest fish to eat, their fishy flavor can be polarizing. Herbs and lemons can help mellow out their fishiness. 

What is the healthiest fish to eat?


While sardines top the list as the…

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