The Healthiest Fish to Eat: A Complete Guide to Omega-3s and Mercury Levels

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): 

• 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.

'