10 Healthiest Fish, Ranked From Least To Most Beneficial
Fish is a superstar of the nutrition world, packed with protein, vitamins, and those famous omega-3 fatty acids. Not all fish are the same, though! Some deliver more nutritional bang for your buck than others.
It is time to explore the ocean’s healthiest offerings, from good choices to the absolute nutritional powerhouses of the sea.
1. Tilapia
The fast-food of the fish world, tilapia, is widely farmed and incredibly affordable. While it provides decent protein (about 21g per serving), it falls short on those valuable omega-3s with barely 135mg per serving.
Farm-raised tilapia often consumes a diet of corn and soy rather than natural algae, resulting in higher omega-6 fatty acids. This imbalance potentially promotes inflammation rather than fighting it.
2. Flounder
This flat, bottom-dwelling fish offers a delicate texture perfect for light cooking methods. With just 78 calories per 3-ounce serving, flounder shines for weight-conscious eaters.
The nutritional profile includes 16g of protein and minimal fat, making it diet-friendly. However, flounder ranks lower on our list because it contains merely 150mg of omega-3s and modest amounts of vitamins compared to oilier species.
3. Cod
The fish that launched a thousand fish sticks! This flaky white fish delivers impressive protein (about 20g per serving) while keeping calories remarkably low at just 90 per serving.
Cod brings selenium to the table—a powerful antioxidant supporting thyroid health. The drawback? With only about 195mg of omega-3s per serving, cod lacks the fatty acid punch of its oilier cousins in the sea.
4. Mahi-Mahi
Known as dolphinfish (though unrelated to dolphins), this tropical swimmer boasts firm, slightly sweet flesh. Mahi-mahi delivers an impressive protein punch, 23g per serving, while keeping fat content minimal.
Rich in B vitamins that power your metabolism, mahi-mahi also provides selenium and potassium. Its relatively modest omega-3 content (220mg per serving) prevents it from swimming higher in our rankings.
5. Rainbow Trout
Don’t let this freshwater favorite swim under your radar! Farm-raised rainbow trout delivers a clean, mild flavor and impressive nutrition. Each serving packs about 1,000mg of omega-3s—significantly more than our previous contenders.
Trout brings vitamin D to the table (rare in food sources) along with B12 for nerve function. U.S.-farmed trout earns sustainability gold stars, too, making it good for both body and planet.
6. Wild Alaska Pollock
The unsung hero of the frozen fish section! This sustainable white fish is what you’re often eating in fish sticks and fast-food fish sandwiches. Don’t let its humble reputation fool you—pollock delivers about 600mg of omega-3s per serving.
With 20g of protein and just 90 calories per serving, it’s a nutritional bargain. Its exceptionally low mercury content makes it safe for frequent consumption, even for pregnant women and children.
7. Herring
This humble fish deserves way more attention! Popular in European cuisines, herring delivers an omega-3 bonanza with about 1,800mg per serving. That’s more than many salmon varieties!
Beyond fatty acids, herring provides complete protein (23g per serving) and vitamin D—a nutrient many Americans lack.
The pickled versions do pack sodium, but fresh or frozen herring avoids this drawback while delivering impressive nutrition.
8. Atlantic Mackerel
Not to be confused with king mackerel (which is high in mercury), Atlantic mackerel is a nutritional heavyweight. One serving delivers a whopping 2,500mg of omega-3 fatty acids—about five times what doctors recommend daily!
This rich, flavorful fish also provides complete protein, selenium, and B vitamins. Studies show eating fatty fish like mackerel twice weekly can reduce heart disease risk by up to 36%, making this bold-flavored fish worth acquiring a taste for.
9. Wild-Caught Alaskan Salmon
The nutritional celebrity of the fish world! Wild salmon’s rich pink flesh indicates its astaxanthin content—a powerful antioxidant that may reduce inflammation and enhance skin health.
Each serving delivers about 1,200mg of omega-3s, 22g of complete protein, and impressive vitamin D levels.
Wild-caught Alaskan varieties earn sustainability gold stars, too, making salmon a win for both personal and planetary health.
10. Sardines
Tiny fish, enormous benefits! These small swimmers top the list because they’re literally whole foods—you eat the entire fish, bones and all. This provides an unmatched calcium punch (about 350mg per serving) that rivals dairy products.
Sardines deliver an omega-3 motherlode—nearly 2,000mg per serving—plus vitamin D, B12, and selenium.
Their small size means minimal mercury accumulation, and their population remains abundant. The ultimate nutritional package comes in this humble tin!