Seafood: Health Benefits, Nutrition, and How to Choose What to Eat
Fish is one of the foods nutrition experts like me recommend regularly, especially for heart health. But if you don't live near the coast, buying seafood can feel a little less straightforward. And even more stressful if you're not used to preparing it.
How fresh is that fish at the grocery store? Is frozen just as good? What about canned tuna or salmon? And if you're trying to make sustainable choices, does wild-caught automatically mean better than farm-raised?
These are a few things worth knowing.
Seafood provides protein, and many types are good sources of vitamins and minerals. Fatty fish, such as salmon, sardines, and trout, also provide omega-3 fatty acids, which play important roles in the body.
You don't have to buy expensive fresh fish or become an expert on seafood sourcing to include it in your eating pattern, either. Frozen and canned options can be budget-friendly and practical, too.
Living in the desert Southwest, frozen fish is often my go-to. It's convenient, easy to keep on hand, and doesn't require a special trip to buy seafood.
FAQs About Seafood
Is frozen fish as healthy as fresh fish?
Yes. Frozen fish can be just as nutritious as fresh fish. It's often frozen soon after harvest, helping preserve its quality. It's also convenient to keep on hand.
Is canned fish nutritious?
Absolutely. Canned tuna, salmon, and sardines provide protein and other nutrients, including omega-3 fats in wide varieties. Canned salmon and sardines with their bones also provide calcium. Check sodium levels if that's a concern.
Is farm-raised fish safe?
Yes. Farm-raised fish sold through regulated food systems can be a safe, nutritious choice. Production practices vary, but farm-raised fish is not inherently less healthy or less safe than wild-caught fish.
Which is better: wild-caught or farm-raised?
Neither is automatically better. Nutrition, quality, and sustainability depend on the species, where it comes from, and how it is raised or caught. Both can be good choices, so consider your preferences, budget, and sustainability information when buying seafood.
Let's look at what seafood offers nutritionally and what to consider when choosing it.
What Does Seafood Offer Nutritionally?
Seafood includes finfish, such as salmon, tuna, and cod, as well as shellfish, such as shrimp, crab, oysters, and mussels. The nutritional content varies by species, but seafood is generally a good source of protein.
Fish also provides several vitamins and minerals, including vitamin B12, selenium, and, in some varieties, vitamin D and iodine.
Fatty fish often gets extra attention for good reason because they provide the omega-3 fats EPA and DHA. These fats support normal body functions, and eating fish regularly is associated with heart health. Salmon, sardines, herring, and trout are good options.
The American Heart Association recommends eating fish, particularly fatty fish, at least twice a week as part of a heart-healthy eating pattern.
That doesn't mean you need to eat salmon every Tuesday and Friday. Different types of seafood offer different nutrients, so variety is useful. Choose the fish you enjoy and that fits your budget, and don't overlook less expensive options.
Fresh, Frozen, or Canned Fish: Does It Matter?
Not everyone has access to a great seafood counter, and even when fresh fish is available, it may not be the most practical choice. The good news is that fresh, frozen, and canned seafood can all have a place in your kitchen.
Fresh fish: Fresh fish can be delicious, but freshness depends on how it has been handled and stored. Buying fish labeled fresh doesn't automatically mean it is more nutritious than frozen fish. And fresh fish really needs to be FRESH.
Frozen fish: Frozen seafood is often frozen soon after harvest, sometimes even on the boat that caught it, helping preserve its quality. It can be a good choice nutritionally, and it is convenient because you can keep it in the freezer until you need it. This is why I rely on frozen fish so often.
Canned fish: Canned tuna, salmon, and sardines are convenient pantry staples. They're ready to use in sandwiches, salads, pasta, or quick meals. Canned salmon and sardines with their bones also provide calcium. Check the label if you're watching sodium, since amounts vary among products.
My advice? Don't rule out seafood because fresh fish isn't convenient or affordable. Frozen and canned varieties can make it much easier to eat fish regularly.
Wild-Caught or Farm-Raised: Which Is Better?
This question doesn't have a simple answer. Wild-caught fish are harvested from natural environments, while farm-raised fish are raised in controlled systems. Both can provide valuable nutrients, and neither category is automatically the best choice for every species or situation.
Sustainability depends on several factors, including the species, where it comes from, how it was raised or caught, and the effects on surrounding ecosystems. Farming practices also vary, as do fishing methods and management practices.
To learn more about a particular type of seafood, the Monterey Bay Aquarium's Seafood Watch program offers sustainability-based recommendations. The Marine Stewardship Council also provides information about certified sustainable wild-caught seafood.
And if you come across claims about hormones or antibiotics in farm-raised seafood, look at what the claim actually says and where the product comes from. Production practices and regulations vary by country and species. Broad claims that all farm-raised seafood is unhealthy, or that all wild-caught seafood is sustainable, leave out important details.
What About Mercury in Fish?
Mercury is something to consider when choosing seafood, but it isn't a reason to avoid fish altogether. Fish provides important nutrients, and the goal is to make informed choices about the types and amounts you eat.
Some larger, longer-lived predatory fish tend to contain more mercury. Examples include shark, swordfish, king mackerel, marlin, and orange roughy. Mercury levels also vary among tuna species, so it helps to know which type you're buying.
The FDA and EPA provide specific fish-eating advice for people who are pregnant or breastfeeding, those who might become pregnant, and children. Their recommendations help people choose lower-mercury options while still getting the benefits of seafood.
You can find the current guidance in the FDA and EPA advice about eating fish.
For most people, choosing a variety of seafood and following species-specific recommendations is a better and healthier approach than avoiding fish because of mercury concerns.
Easy Ways to Eat More Seafood
If seafood is not already part of your regular meals, start with something simple. You don't need complicated recipes or special equipment.
Bake fish with olive oil, lemon, garlic, and your favorite seasonings.
Grill salmon or shrimp and serve with vegetables and rice.
Add canned salmon or tuna to a salad, sandwich, or pasta dish.
Keep frozen fillets on hand for a meal when you haven't planned much ahead.
Try sardines on toast or crackers if you're open to a different option.
Use seafood in familiar dishes, such as tacos, grain bowls, soups, or stir-fries.
Fish cooks quickly, which can help on busy evenings. For food safety, cook fish to an internal temperature of 145°F, or until the flesh is opaque and separates easily with a fork. Canned or tinned fish does not need to be cooked.
Is Seafood Worth Adding to Your Eating Pattern?
For many people, yes. Seafood provides protein and a range of nutrients, and fatty fish are one of the best sources of omega-3 fats. Eating fish regularly can be part of a heart-healthy eating pattern.
But seafood doesn't have to be complicated. You don't have to buy the most expensive fish, choose fresh over frozen, or find the supposedly healthiest variety.
Start with what you like. Consider your budget, convenience, and any guidance about mercury or sustainability that applies to your choices. Then find a few ways to work seafood into meals you already enjoy.
Sometimes the most useful nutrition advice isn't about finding a new food or following another rule. It's about making nutritious choices that fit into real life.
Real World Nutrition Refreshed. As nutrition science and perspectives evolve, older blog posts are occasionally updated and republished. This post was originally written in October 2023 and has been refreshed and expanded here.
