Which fish are the healthiest? Registered nutritionist Nicola Shubrook tells you which fish are the healthiest, from salmon and tuna to mackerel and cod.
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Fish and shellfish are a simple and healthy way to get extra vitamins and minerals. They are also a great high-protein alternative to chicken and red meat. The NHS recommends eating at least two portions of fish a week, including one portion of oily fish. Fatty fish like salmon, mackerel, anchovies, sardines, and herring are good for you because they have omega-3 essential fatty acids, which are good for your heart, brain, and mood.
Even though there are more and more worries about the future of fish, there are still some healthy alternatives to buying wild fish that you can use every day.
Our healthy hub has even more great guides. You can also check out our newest fitness guides and healthy recipes.
Cod is a popular white, flaky fish that has been a dietary staple for centuries. But is this mild, versatile fish actually good for you? With concerns over sustainability and seafood contaminants, it’s smart to examine the pros and cons before adding cod to your grocery list
In this in-depth article I’ll provide researched information on cod nutrition mercury levels, sustainability, and more. You’ll learn clear reasons why cod is praised by many nutrition experts as a healthy seafood choice that’s low risk for most adults.
Cod Nutrition Profile – High in Protein, Low in Fat
The biggest health benefit of cod is its high-quality protein content A 3 ounce cooked portion provides 15-20 grams of protein for under 100 calories and just 1 gram of fat
Cod is also a good source of:
- Vitamin B12 – supports nerve function and red blood cell formation
- Niacin – aids metabolism and converts food to energy
- Selenium – antioxidant that protects cells from damage
- Phosphorus – supports bone health and kidney function
Plus, cod contains heart-healthy omega-3 fatty acids, though in smaller amounts than fatty fish like salmon. Still, the ratio of lean protein to minimal fat and calories makes cod an excellent choice in any healthy diet.
Cod can be prepared in many heart-healthy ways beyond deep frying. Baking, broiling, roasting, poaching, and steaming are all great options. Try it in fish tacos, fish and chips baked in the oven, or Thai-style cod curry for flavorful low-calorie meals.
Low Mercury Levels in Cod
Mercury is a valid concern when eating seafood. But the good news about cod is that it’s very low in mercury compared to many fish.
Cod is not a predatory species high on the food chain. Salmon, tuna, swordfish, shark, tilefish, and king mackerel tend to accumulate the most mercury from consuming other contaminated fish.
But mild white fish like cod, pollock, haddock, and sole feed primarily on plankton rather than other fish. This puts cod far lower on the food chain, leading to minimal mercury absorption.
Both the FDA and EPA confirm that cod has very low mercury levels compared to fish high in omega-3s like salmon and tuna. Eating cod twice a week poses minimal mercury exposure concerns for adults and older children.
Pregnant women and young children may still need to limit intake to the FDA recommendation of 8-12 ounces (2 average servings) of low mercury fish per week. But cod can be part of a healthy pregnancy diet within those limits.
Sustainability of Wild Cod Fisheries
For eco-conscious consumers, the sustainability of cod is a key factor along with nutrition. After dangerously low populations in the 1990s, Pacific and Atlantic cod fisheries today are well-managed under catch limits and regulations.
Pacific cod stocks today are considered healthy and stable at sustainable levels. Population declines in the past make ongoing monitoring and protection important. But Pacific cod remains an ocean-friendly choice.
In the Atlantic, cod stocks are rebounding but remain vulnerable. Atlantic cod quotas and catch limits help ensure the fishery doesn’t become overexploited. Seafood Watch gives most wild-caught Atlantic cod the “Good Alternative” rating as stocks continue to rebuild.
Choosing Pacific cod or Atlantic cod labeled as coming from a sustainable fishery is the most environmentally friendly option. Farm-raised cod also helps reduce pressure on wild fisheries.
Is Farm-Raised or Wild Cod Healthier?
Both farmed and wild cod can be smart choices depending on your priorities. Wild cod benefits from a natural diet and environment. But cod farms have become better regulated to minimize pollutants and environmental impact.
Farm-raised cod contains slightly more total fat – around 1-2 grams per serving versus less than 1 gram in wild cod. However, wild cod provides more heart-healthy omega-3s.
Contaminant levels are low in both. Due to tighter controls on their feed, farmed cod may be even lower in mercury and other pollutants like PCBs found in the ocean.
The biggest drawback of farmed cod is use of antibiotics to control disease. So if antibiotic use is a top concern for you, opt for sustainably-caught wild cod. Overall, both provide similar nutrition with relatively low risks.
Common Questions about Cod Nutrition and Safety
Here are answers to some frequently asked questions about the benefits and potential concerns of eating cod fish:
Is cod high in cholesterol?
No, cod is very low in cholesterol with around 40-50 milligrams per 3 ounce serving. That’s less than 15% of the recommended 300 mg daily limit.
Is cod a good source of omega-3 fatty acids?
Compared to salmon and tuna, cod provides lower amounts of omega-3s. A typical serving has 45-50 mg EPA/DHA omega-3s, while salmon has over 1000 mg per serving. But the ratio of lean protein to polyunsaturated fats like omega-3s makes cod an excellent complement to fatty fish in a balanced diet.
Does cod have fish bones?
Cod is known for its large flake-like meat that separates easily from skin and bones. When properly filleted, cod fillets should not contain any bones or skin. However, take care when eating cod whole to watch for smaller pin bones.
Can cod have parasites?
Parasites are rare but can occasionally be found in both wild and farmed cod. To kill any potential parasites, cod should be cooked to an internal temperature of at least 145°F. Freeze cod for 7 days at -4°F or below before eating raw or undercooked.
Is cod high in sodium?
In its fresh raw form, cod contains around 50-70 mg of sodium per 3 ounce serving. But processed and canned cod products can be very high in sodium. Canned salted cod may contain over 300 mg per serving. Check labels and look for low sodium options if limiting salt intake.
Is cod easy to digest?
The natural proteins in cod are generally easy to digest and considered hypoallergenic. Cod and other white fish like tilapia are often recommended for people with sensitive stomachs or food allergies. However, any fish can cause reactions in those with specific allergies.
Healthy and Delicious Ways to Eat Cod
Here are some tasty ways to cook cod at home along with serving suggestions:
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Baked Cod – Top with breadcrumbs, lemon slices, roasted garlic, or fresh herbs. Bake at 400°F for 15 minutes per 1 inch thickness.
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Cod Tacos – Season cod with Cajun or Mexican spices. Bake or pan sear, then flake into corn tortillas with cabbage, salsa, and avocado.
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Cod Chowder – Simmer chunks of cod in a creamy base of potatoes, onion, carrots, celery, milk or cream, and seasonings.
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Panko Crusted Cod – Coat cod fillets with Japanese breadcrumbs then pan fry until crisp and golden brown.
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Curried Cod – Saute cod in coconut milk with curry powder or paste, chopped onions, garlic, ginger, and vegetables like cauliflower or greens. Serve over rice.
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Crispy Fish Sticks – Coat cod chunks in breadcrumbs or panko then bake until flaky inside and crispy outside. Fun for kids!
Cod works well in casseroles, pastas, tacos, sandwiches, soups and more. Experiment with healthy ingredients and global flavors to enjoy its versatility.
Conclusion: A Healthy Fish Option with Minimal Risks
Rich in protein but low in fat and calories, cod provides an easy way to get the health benefits of fish while minimizing risks like mercury exposure. Mild in flavor with a flaky texture, cod is also versatile enough to adapt to many delicious recipes.
For the best balance of nutrition and sustainability, choose wild Pacific or U.S. Atlantic cod from well-managed fisheries. But both farmed and wild cod remain low in contaminants and high in important nutrients.
Prioritizing omega-3 rich fatty fish like salmon is still recommended several times per month. But alternating with affordable, lean cod helps reduce calories while allowing you to make seafood a staple in a balanced, healthy diet.
The top 10 healthy fish to include in your diet:
Salmon is very useful and one of the best places to get omega-3 fatty acid, which is important because the body can’t make it itself and needs to get it from food. Salmons also high in protein, with just 200g providing around 44g protein.
You can buy either farmed or wild salmon. Wild salmon is preferable as it contains higher amounts of omega-3 fatty acids and generally has less exposure to contaminants such as pollutants, antibiotics etc. With that said, farmed salmon tends to be cheaper, and is still recommended for those who cant afford wild – just be sure to look for ethically produced supplies such as those recommended by the marine conservation society. Canned salmon is also a great alternative if you don’t want to buy fresh.
You can find a lot of protein and omega-3 fatty acids in smoked salmon, but it also has a lot of sodium. Smoked meats and fish may also raise your risk of some cancers (they are similar to processed meats in this way), so it’s best to only eat them sometimes.
For more inspiration, check out our grilled salmon recipes collection.
Mackerel is rich in healthy fats, protein and selenium, which is important for a healthy immune system and thyroid function. You can buy mackerel fresh, canned or smoked but, like salmon, be mindful about not eating too much smoked mackerel because of the higher nitrate content caused by the smoking process, which may increase the risk of certain cancers.
Why not try one of our mackerel collection recipes?
It’s a British classic that goes well with fish. Cod has a lot of protein, not much fat, and a lot of vitamin B12. Vitamin B12 is important for energy and the nervous system, and it may also help keep you from getting depressed. In the UK, cod is widely available most of the year round, but can also be bought frozen.
Have a look at our healthy cod collection recipes and give one a try.
Trout can be bought both wild and farmed in the UK, as its found in both freshwater rivers and coastal areas. Its a good source of vitamin B12, like cod, but it is also an excellent source of food-based vitamin D, with just 150g cooked trout providing over 100 per cent of the recommended daily allowance of vitamin D, essential for our immune systems. Its also an oily fish, so contains the all-important omega-3 fatty acid.
Never tried trout before? Have a look at our trout recipe collection for ideas.
You can buy sardines, which are also an oily fish, fresh, frozen, or canned. The canned variety is a little healthier because you can eat the bones and skin. The bones in canned sardines are soft because they’ve been soaked in oil or brine. When you eat them, the bones almost melt away. This makes canned sardines higher in calcium than fresh sardines. Sardines are good for you in any way because they have iron, zinc, selenium, vitamin B3 and B12, and they taste great.
Discover the best sardine recipes.
Crab is a shellfish that is common in the UK. You can find it all year, but most of the time it’s only around from April to November. It’s low in fat and high in protein, and it has more than 100% of the daily recommended amount of vitamin B12 and more than 50% of the daily recommended amount of copper. Copper is needed to make red and white blood cells. You can find out more about how to buy the best crabs and prepare them here.
Also take a look at our crab recipes for easy ways to incorporate this seafood into your diet.
Haddock is a popular white fish in the UK that tastes a lot like cod. It can be bought fresh or frozen. You may also see it smoked, sometimes with a yellow dye added. This was done at first to cut down on the time it took to smoke. However, the dye is unnecessary and you can buy undyed smoked haddock too. Haddock is low in fat and high in protein, just like the other white fish. It is also a good source of vitamins and minerals.
Haddock is a mild-tasting fish, which makes it great for a variety of dishes and cooking methods.
Take a look at some of our haddock recipes for ideas.
Tuna is probably one of the most common fish consumed in the UK, especially the canned variety. Tuna is a great source of protein, whether it’s fresh or canned. In fact, it has all the essential amino acids that the body needs to grow and stay healthy.
Tuna doesn’t count as an oily fish as some may think, and you do need to be mindful of potential mercury levels in tuna, especially in pregnancy. But, you would have to be consuming more than four cans a week or two tuna steaks for this to be relevant. Therefore, tuna is a great addition to a balanced diet if consumed just a few times a week. Just 100g tuna provides all of your daily B12 and selenium, plus your daily niacin (vitamin B3), which helps support energy levels and the nervous system.
You can find inspiration for both tuna steak and canned tuna recipes in our collections.
Mussels are inexpensive, sustainable and rich in omega-3 fatty acid. A great source of protein, too, mussels also contain vitamin B12 and manganese, a trace mineral essential for bone health that may help prevent and treat conditions such as osteoarthritis.
You can buy mussels fresh or frozen (typically without shells if frozen). Read more on how to cook mussels in our guide.
Look for recipe inspiration in our mussels recipe collection.
Prawns are a low-calorie seafood, that are low in fat but high in protein. Prawns are easy to get all year long, whether they’re fresh or frozen, peeled or not, small or large. They’re a healthy food that you can add to your diet. People have been worried about prawns because they are high in cholesterol, but they are low in saturated fat, so you can eat them once or twice a week without any problems. You can read our guide on whether prawns good for you for more information.
Prawns, like other shellfish, are a good source of zinc and B vitamins, especially B12. They are also a good source of copper, magnesium, and selenium.
Check out our healthy prawn recipe collection for more ideas.
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