Whichever one you will eat that fits your own needs and preferences! Health experts recommend eating at least two servings of fish per week to support health, because doing so is associated with health benefits. Because each type of seafood offers a unique nutritional profile, eat a variety of seafood you enjoy to get a mix of nutrients that support good health (such as omega-3 fats, zinc, protein). While all seafood is nutritious, potential contaminants and sustainability are two factors some folks consider when deciding which kind to choose.
We understand concerns over contaminants—such as heavy metals, industrial chemicals, and pesticides —can deter folks from eating fish. Although excessive exposure to these contaminants over time can have negative health effects, health experts believe that, for most people, the benefits of eating a variety of seafood outweigh the risks. More specific recommendations exist for women who are pregnant or trying to become pregnant, women who are breastfeeding, and young children. Check out the FDA's Advice about Eating Fish for more information.
When it comes to sustainability, choosing fish sourced in an environmentally friendly way is key. The Marine Stewardship Council defines sustainable fishing as leaving enough fish in the ocean, respecting habitats, and ensuring people who depend on fishing can maintain their livelihoods. Both wild-caught and farm-raised fish are healthy choices, and both can be sourced sustainably. For more information, check out the Monterey Bay Aquarium’s Seafood Watch Consumer Guide.