Fish
Fish is a lean protein source rich in omega-3 polyunsaturated fats, vitamins, and minerals essential for cardiovascular and cognitive health. Its nutrient density and low caloric content make it a cornerstone food for longevity-focused nutrition.
Variants (17)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Niacin1.5 mg10% DV
- Riboflavin0.10 mg8% DV
- Thiamin0.09 mg7% DV
- Vitamin C0.51 mg<1% DV
- Iron2.3 mg13% DV
- Sodium51.9 mg2% DV
- Calcium16.1 mg1% DV
- Cholesterol34.0 mg
- Polyunsaturated Fat0.60 g
- Saturated Fat0.37 g
- Monounsaturated Fat0.36 g
- Omega-3 (ALA/EPA/DHA)~1.3 g
Score · 82/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Selenium93% DV
- Vitamin B1276% DV
- Niacin36% DV
- Vitamin B624% DV
- Phosphorus20% DV
Overview
Fish has been a dietary staple across coastal civilizations for millennia, with archaeological evidence suggesting its consumption dates back over 40,000 years. Modern nutritional science has validated traditional wisdom: fish provides high-quality complete protein (9.6g per 100g) with minimal saturated fat, making it superior to many land-based animal proteins. The defining characteristic of fish is its omega-3 polyunsaturated fat content (0.71g per 100g, though fatty fish varieties contain 5-15x more), particularly EPA and DHA—long-chain omega-3s critical for cardiovascular, neurological, and inflammatory regulation. Fish also delivers bioavailable micronutrients including niacin (vitamin B3) for energy metabolism, riboflavin for cellular function, and iron for oxygen transport. The low sodium profile (61mg per 100g) supports blood pressure management. For longevity, regular fish consumption is associated with reduced cardiovascular mortality, improved cognitive function, and healthier aging markers. Whitefish varieties offer lean protein with minimal calories, while fatty fish (salmon, mackerel, sardines) provide superior omega-3 levels. Fish's nutrient density relative to caloric cost makes it exceptionally valuable for extending healthspan.
Health Benefits (5)
- Cardiovascular disease risk reductionstrongOmega-3 fatty acids (EPA/DHA) reduce triglycerides, lower blood pressure, decrease platelet aggregation, and reduce arterial inflammation, collectively lowering cardiovascular mortality
- Cognitive function and neurodegenerative disease preventionstrongDHA comprises ~20% of cerebral gray matter; omega-3s support synaptic plasticity, reduce neuroinflammation, and protect against amyloid-beta accumulation associated with Alzheimer's disease
- Anti-inflammatory responsemoderateEPA and DHA are substrates for specialized pro-resolving mediators that actively resolve inflammation rather than simply suppress it, reducing chronic disease risk
- Healthy aging and muscle preservationmoderateComplete protein with all essential amino acids stimulates muscle protein synthesis; bioactive compounds in fish may preserve muscle mass with aging (sarcopenia prevention)
- Metabolic health and insulin sensitivitymoderateOmega-3 fatty acids improve cell membrane fluidity affecting insulin receptor signaling and reduce hepatic lipid accumulation
Food Pairings
- ·Pair with leafy greens (spinach, kale) because vitamin K and antioxidants enhance omega-3 anti-inflammatory effects and support cardiovascular health synergistically
- ·Pair with citrus (lemon, lime) or tomato because vitamin C enhances non-heme iron bioavailability from fish, improving mineral absorption efficiency
- ·Pair with extra virgin olive oil because both contain omega-3s and polyphenols with complementary anti-inflammatory mechanisms; olive oil's antioxidants protect fish lipids from oxidation
- ·Pair with legumes (beans, lentils) because fish provides complete protein while legumes add fiber and polyphenols, creating a complete longevity-supporting meal structure
Practical Tips
- ·Choose fatty fish varieties (salmon, mackerel, sardines, herring) at least 2-3 times weekly to maximize EPA/DHA intake; whitefish provides protein but minimal omega-3s
- ·Purchase wild-caught when possible; wild fish contain higher omega-3 concentrations and lower contaminant levels than farm-raised varieties—check origin labels
- ·Consume fish within 1-2 days of purchase or freeze immediately at 0°F (-18°C) to preserve omega-3 integrity and prevent lipid oxidation that reduces bioactivity
- ·Prepare by gentle cooking methods (poaching, steaming, baking at <350°F) rather than high-heat frying to prevent omega-3 degradation and formation of harmful oxidation products
- ·Aim for 2-3 servings (150-200g each) weekly as recommended by major health organizations; this frequency optimizes cardiovascular and cognitive benefits while managing mercury exposure in high-mercury species
Optimal Timing
Fish provides sustained protein and nutrient absorption throughout afternoon, supporting steady energy and cognitive performance. Afternoon consumption allows full digestion before sleep while supporting pre-evening satiety
Fish can be consumed at any meal; timing is less critical than consistency and frequency. Evening consumption is acceptable and may promote satiety for weight management
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other seafood
Per 100 g of the default form. Bars show how much higher or lower fish is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about fish
What is fish?
Fish is classified as a seafood. Fish is a lean protein source rich in omega-3 polyunsaturated fats, vitamins, and minerals essential for cardiovascular and cognitive health.
Is fish healthy?
Fish scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Selenium, Vitamin B12, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is fish high in protein?
Moderately — it contributes meaningful protein. A 85 g serving provides about 8.2 g of protein (~16% of the 50 g daily value).
Is fish high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in fish?
In a 85 g serving, fish is highest in Iron (~13% DV).
Is fish keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.8 g of net carbs (3.8 g total minus 0 g fiber).
When is the best time to eat fish?
Best in the midday. Fish provides sustained protein and nutrient absorption throughout afternoon, supporting steady energy and cognitive performance. Afternoon consumption allows full digestion before sleep while supporting pre-evening satiety
How much fish should I eat?
A typical serving is around 85 g (~63 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating fish alongside several other seafood sources.
Is fish an allergen?
Fish falls into the fish or shellfish group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with fish?
Fish pairs nicely with: Pair with leafy greens (spinach, kale) because vitamin K and antioxidants enhance omega-3 anti-inflammatory effects and support cardiovascular health synergistically; Pair with citrus (lemon, lime) or tomato because vitamin C enhances non-heme iron bioavailability from fish, improving mineral absorption efficiency; Pair with extra virgin olive oil because both contain omega-3s and polyphenols with complementary anti-inflammatory mechanisms; olive oil's antioxidants protect fish lipids from oxidation; Pair with legumes (beans, lentils) because fish provides complete protein while legumes add fiber and polyphenols, creating a complete longevity-supporting meal structure.
Supplements that mirror Fish's nutrient profile
Encyclopedia entries that supply the same signature nutrients fish contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Fish
These are the nutrients fishcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.