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The healthiest fish generally line up the ones highest in omega-3 fatty acids and lowest in mercury/contaminants. Here's the breakdown:
Best overall for health (high omega-3, low mercury):
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- Salmon: Wild-caught, especially, one of the best sources of omega-3s, plus vitamin D and high-quality protein.
- Sardines: Small so they accumulate very little mercury; packed with omega-3s, calcium in bones, and vitamin D.
- Mackerel: Atlantic, not king mackerel, very high in omega-3s and low in mercury.
- Herring: Similar profile to sardines, excellent omega-3 content.
- Anchovies: Tiny and low on the food chain, so minimal mercury, and rich in omega-3s and calcium.
- Trout: Especially rainbow trout, high in omega-3s, generally low in contaminants since it's often farmed sustainably.
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