Is Fish Considered A Vegetarian Food?

Fish and seafood have long been a gray area when it comes to vegetarian diets. Some vegetarians eat fish while others do not. So is fish actually vegetarian? Let’s dive deeper into this murky issue.

As a vegetarian myself I get this question all the time from friends and family who are confused about what I do and don’t eat. The quick answer is no – fish is not vegetarian. But the long answer is a bit more complicated.

What Is A Vegetarian Diet?

First, let’s define what a vegetarian diet actually is. Vegetarians do not eat the flesh of animals, including beef, pork chicken etc. There are several types of vegetarian diets

• Lacto-ovo vegetarians eat eggs and dairy products like milk and cheese, but avoid meat and fish. This is the most common type of vegetarian diet.

• Lacto vegetarians eat dairy products but avoid eggs and all types of meat.

• Ovo vegetarians eat eggs but avoid dairy products and all meats.

• Pescatarians avoid all meats except fish and seafood. More on this diet later.

• Vegans avoid all animal products including eggs, dairy, meat, fish, honey and gelatin.

So vegetarians by definition do not eat the flesh of animals, which includes fish. But some vegetarians choose to incorporate fish into their diet, leading to the designation of “pescatarian”.

Why Do Some Vegetarians Eat Fish?

There are a few reasons why some vegetarians decide to add fish to their diet:

More Variety

Eliminating all meat from your diet can limit your food choices. Adding fish and seafood adds variety and makes it easier to get protein at meals.

Nutrition

Fish provides many important nutrients that can be hard to get from a strict vegetarian diet. Some of these key nutrients include:

• Protein – Fish is an efficient source of high-quality protein. Oysters, salmon, tuna and cod are especially protein-rich.

• Vitamin B12 – This vitamin is crucial for nerve function and red blood cell production. It’s mainly found in animal foods, including fish.

• Vitamin D – Fatty fish like salmon and tuna are some of the few natural food sources of vitamin D. Low vitamin D is associated with an increased risk of bone fractures.

• Zinc – Important for immune function and DNA synthesis. Oysters contain more zinc than any other food.

• Omega-3s – Salmon, sardines, herring and other fatty fish provide anti-inflammatory omega-3 fatty acids that are good for heart and brain health.

So adding fish can help vegetarians meet their nutrient needs more easily.

Health Benefits

Given the important nutrients they provide, studies show that eating 1-2 servings of fish per week offers various health benefits. These include:

• Improved heart health markers like lower blood pressure and triglycerides
• Reduced risk of heart disease and stroke
• Better fetal brain development and protection against postpartum depression during pregnancy
• Slower cognitive decline in older adults
• Relief of rheumatoid arthritis symptoms

For all these reasons, some vegetarians decide that moderate fish and seafood consumption can be part of a healthy diet.

Is Fish Considered Vegetarian? The Controversy

Whether or not fish is vegetarian is controversial in some circles. Here are the two sides of the argument:

No – Fish Is Not Vegetarian

• Fish are animals and have flesh, so they do not align with the true definition of vegetarianism.

• Eating fish contradicts the ethical reasons that many people choose vegetarian diets, like avoiding killing animals, environmental sustainability and animal welfare.

• Some argue that bycatch (accidental catching of dolphins, turtles, etc.) makes eating fish non-vegetarian.

Yes – Fish Can Be Vegetarian

• Some consider a mostly plant-based diet with minimal or occasional fish intake to still be a form of vegetarianism.

• Fish feel less pain than land mammals and are less intelligent, so eating them does not conflict with ethics.

• Sustainably-raised fish and seafood align with environmental vegetarian principles.

• Fish provide nutrients lacking in plant foods, benefiting vegetarians’ health.

As you can see, there are good arguments on both sides. Overall, fish and seafood are technically not vegetarian. But the decision to include them in an otherwise plant-based diet is a personal choice.

Pescatarian Diet Explained

The pescatarian diet sits in between vegetarian and non-vegetarian diets. Here’s what you need to know about this eating pattern:

• Pescatarians eat mostly plant-based vegetarian foods, but also eat fish and seafood.

• They do not eat the flesh of other animals like beef, chicken or pork.

• There are no strict rules on how much fish they can eat, but 1-2 servings per week is typical.

• Fish, veggies, grains, nuts, seeds, eggs and dairy are all included in the diet.

• Compared to vegetarian diets, pescatarian diets provide more omega-3 fatty acids, vitamin B12, vitamin D and zinc from seafood.

• Potential concerns include mercury exposure from fish and unsustainable fishing practices depleting fish populations.

So the pescatarian diet can be described as vegetarian plus the addition of seafood. People may choose this semi-vegetarian eating pattern for health reasons, ethical reasons, or simply because they enjoy the flavors of fish and seafood.

The Bottom Line

Fish is not vegetarian, but some vegetarians choose to incorporate fish and seafood into their mostly plant-based diets. This is called being a pescatarian.

There are pros and cons to adding fish to a vegetarian diet. The cons are ethical concerns and sustainability issues. The pros are more variety, easier protein and nutrient intake, and possible health benefits from seafood nutrients.

At the end of the day, the most important thing is eating mainly plants alongside minimal animal products, whatever they may be, for overall health and earth friendliness. Fish or no fish – do what feels right for you.