Nutritional Composition of Fish

Experts recommend at least 2 servings of fish per week in order to make the most of its excellent blend of healthy fats, protein, vitamins, and minerals.

Fish have been eaten by humans and their ancestors for at least 1.95 million years, when the first known pescatarian supper was held at an ancient lake in Kenya. Among the various dishes consumed were crocodile, turtle, and catfish.

Since then, humans have been known to consume nearly every type of fish on earth, and in many indigenous societies fish have important symbolic significance. Salmon, for example, are particularly significant to the Innuit, Umatilla, or Yakima tribes of the Pacific Northwest. Some tribes have fish clans, or subsets of their tribe named after a fish that plays a large role in their survival. They pay tribute to the fish’s role in their survival through different dances as well as totems, mythology, and imagery.

Fish have been essential to mankind’s survival throughout time–and this is because of its uniquely healthy composition that includes an essential balance of minerals, proteins, and fatty acids. Fish is touted as the healthiest meat and is associated with


Fish are generally composed of about 70-80% water; higher than human beings. For reference that is about the same as an avocado or a banana.


Because of its low fat content, fish is an ideal protein source. Most fish contain around 26-29 grams; and wild-caught atlantic salmon has 39 grams. Because the fat in fish is omega 3, it does not hold the same dangerous for your heart as regular trans or saturated fats and are actually actually good for your heart.


Omega 3 fatty acids are a crucial component of brain health that the human body does not produce on its own. In other words, we must get this essential nutrient from what we eat. Fish are one of the best sources of Omega 3, with salmon, trout, sardines, mackerel, and herring being some of the ones with the highest content. Omega 3 can reduce inflammation, including that from arthritis, and there are clinical indications that it can assist in prevention or treatment of ADHD and depression.


Potassium, magnesium, iodine, and zinc are all minerals found in significant dietary amounts in fish. These minerals all play an important role in human health and the body’s absorption of them is dependent on the amount of the other three. Iron is also present in fish, essential for blood, heart, and muscular health as well as absorption of other vitamins and minerals.


Fish is high in vitamin D and riboflavin, otherwise known as B2. Vitamin D is an essential fat-soluble vitamin key to bone health as it is critical to calcium absorption and also plays an important role in heart health and immunity. B2 has an important role in the body’s health through cellular respiration as well as the general role of converting carbohydrates into glucose for energy. Fish is also a good source of calcium.

Fish is a very healthy addition to any diet, according to many top nutritional experts, doctors, and dietitians. Experts recommend at least 2 servings of fish per week in order to make the most of its excellent blend of healthy fats, protein, vitamins, and minerals.


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