What Is The Pescatarian Diet? Dietitians Break Down The Benefits And Drawbacks

This eating plan is rich in micronutrients, like omega-3 fatty acids, fiber, and anti-inflammatory antioxidants, says Kunces. Moreover, because it encourages whole, plant-based foods over ultraprocessed ones—which are linked to an increased risk for hypertension, type 2 diabetes, cardiovascular disease, and cancer—switching to a pescatarian diet can improve health overall, she says.

Ready to reap the benefits? Here’s everything to know about the pescatarian diet—including benefits, downsides to consider, and an example day of eating.

What You Can—And Can’t—Eat On The Pescatarian Diet

The pescatarian diet emphasizes a variety of plant-based foods, like fruits, vegetables, legumes, whole grains, and nuts—and also allows fish and seafood, says Keri Gans, RDN, the owner of Keri Gans Nutrition. “Dairy and eggs can be included or excluded, depending on personal preference,” she says. But totally off the table are red meat, pork, wild game, and poultry, including chicken and turkey.

Here’s a closer look at what your grocery haul might look like if you go pescatarian, according to Gans:

• Fruits: Apples, bananas, berries, melons, pears, peaches, oranges
• Vegetables: Broccoli, Brussels sprouts, asparagus, tomatoes, kale, spinach, carrots, mushrooms, sweet potatoes
• Legumes: Beans, lentils, peas, edamame, tofu, tempeh, hummus
• Nuts: Almonds, cashews, pistachios, pecans, pistachios
• Seeds: Chia, pumpkin, flax, hemp
• Whole grains: Brown rice, oatmeal, quinoa, barley, whole wheat pasta
• Fish: Salmon, tuna, swordfish, halibut, sea bass, trout
• Other seafood: Clams, muscles, shrimp, crab, lobster
• Eggs (optional): Chicken, duck, or goose
• Dairy (optional): Yogurt, butter, milk, cheese

What about the Mediterranean diet?
The pescatarian diet might seem similar to the Mediterranean diet, and there’s a lot of overlap: Seafood, fresh produce, and plant-based proteins are mainstays of both eating plans. But there’s one major difference: Red meat is allowed—in moderation—on the Mediterranean diet. You’re also supposed to avoid highly-processed foods on that plan, while that’s not a universal tenant of pescatarian eating, says Kunces. However, she recommends that anyone going pescatarian for the health benefits (more on that ahead) avoids highly-processed foods, too.

Pro tip: “Generally, minimally processed foods are those around the outside perimeter of the stores, while processed, packaged foods with excess sugar, salt, and unhealthy fats are in aisles,” she says. “So it’s best to do most of your pescatarian diet shopping around the perimeter.”

Benefits Of A Pescatarian Diet

1. It has a high density of vitamins and minerals.

Pescatarians reap all the nutritional benefits of eating an antioxidant- and vitamin-rich plant-based diet. But they also get the nutritional benefits of fish and seafood, which is harder to take in on a strictly plant-based diet, says Emily Kyle, RDN, the author of the Clean Eating Meal Prep Cookbook.

For instance, while many vegetarians and vegans may struggle to get their fill of vitamin B12 (found primarily in animal protein), “pescatarians are able to meet their daily requirements for B12 with a single serving of most fish varieties,” says Georgia Rounder, RDN, a nutrition consultant with Eat Well Global. Pescatarians also aren’t at the same risk for iron, calcium, and zinc deficiencies as plant-only eaters, she adds.

2. It can help lower the risk of chronic diseases.

Seafood is one of *the* best sources of heart- and brain-healthy omega-3 fatty acids, which “may decrease inflammation throughout the body, as well as support both heart and brain health,” says Gans. You can get omega-3s from fish like salmon, as well as in plant-based sources like flaxseeds, per 2021 research in Critical Reviews in Food Science and Nutrition.

Because the Pescatarian diet ensures you eat a lot of omega-3s, Kunces says the plan also:

3. It makes it easy to get high-quality protein.

FYI, the average sedentary adult should aim to consume 0.8 grams of protein per kilogram of bodyweight, per Mayo Clinic. (So, if you weigh 150 pounds, that would be 120 grams of protein.) But people who exercise regularly should consume more protein, like 1.1 to 1.5 grams per kilogram of body weight, according to Mayo Clinic.

“Pescatarians can get plenty of protein each day from fish and non-meat sources—and often without much effort,” says Kunces. For instance, salmon, tuna, shrimp, and sardines all have at least 25 grams of protein per four-ounce serving, she says. And legumes, tofu, tempeh, nuts, seeds, eggs, and dairy-based foods like Greek yogurt and cottage cheese can also help you hit your protein goals, says Gans.

4. It’s good for your gut.

The pescatarian diet is high-fiber thanks to its focus on vegetables, legumes, beans, and whole grains. “That fiber can aid digestion and support a healthy gut microbiome, which plays a role in proper food digestion and nutrient absorption, energy levels, managing inflammation, and so many more things,” says Kunces.

5. It can help you lower your carbon footprint.

Some people, of course, go pescatarian for sustainability reasons and animal-rights concerns, says Kyle. In fact, the plan has a lower carbon footprint compared to those that include red meat and poultry, like the keto diet, according to 2023 research in The American Journal of Clinical Nutrition.

Risks Of A Pescatarian Diet

The potential cons of going pescatarian are few and far between, but it’s essential to go into any eating plan with eyes wide open:

1. There’s a small chance it can cause mercury poisoning.

High ingestion of foods with traces of the metal—which are present in some fish—can lead to mercury poisoning. Salmon, sardines, shrimp, light tuna, cod, clams, and catfish are low in mercury and pose a minimal risk, Gans and Kyle say. However, large predatory fish have more mercury, like swordfish, tilefish, shark, and King Mackerel, says Gans.

Still, it’s actually very rare for people who eat fish, even those on a pescatarian eating plan, to get mercury poisoning, says Gans. Just do your best to prioritize low-mercury foods to minimize your risk.

2. It may lead to (temporary) stomach discomfort.

If you’re accustomed to getting very little fiber, you might experience some bloating or gas when you start the pescatarian diet, says Lauren Twigge, RDN, the owner of Lauren Twigge Nutrition. To ease the transition, she suggests minimizing your consumption of raw vegetables and cooking your veggies instead, as heat can alter the structure of fiber so that it’s easier to digest. Also, increase your fluid consumption. “The extra fluid will help move the fiber through your digestive system and decrease any uncomfortable symptoms you may experience as your body adjusts,” she says.

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3. You may develop nutritional deficiencies.

Even though the pescatarian diet is pretty nutritious, any diet that excludes food groups may cause a deficiency, says Twigge. “It’s always important to be aware of the unique nutrients that those food groups offer so that you can be sure to find alternate food sources or supplements if needed,” she adds.

For instance, red meat is an excellent source of Vitamin B12 and iron, says Twigge. If you forgo it, make sure to eat other foods with those nutrients, such as shellfish like oysters, clams, crab, shrimp, tuna, and halibut, or dairy products and eggs, to reduce risk of deficiency.

A Day Of Eating On The Pescatarian Diet

The pescatarian diet isn’t restrictive, so deciding what to devour is easier than it might be on other diets. “The trick is making sure your meals are balanced and also help you meet your daily calorie and macronutrient goals,” says Kunces.

Here’s what a full day of eating on the pescatarian diet can look like, according to Kunces’ plan, which has about 2,000 calories, 100 to 120 grams of protein, and 30 grams of fiber:

Breakfast

• Avocado toast with smoked salmon and egg: Two slices of whole grain bread, half a mashed avocado, two ounces of smoked salmon, one egg, half a cup of tomatoes, and capers, lemon juice, and black pepper to taste

Morning Snack

• Greek yogurt with berries and honey: One cup plain nonfat Greek yogurt, half cup mixed berries, one teaspoon honey, and a sprinkle of chia seeds

Lunch

• Quinoa bowl with grilled shrimp: ¾ cup cooked quinoa, four ounces grilled shrimp, half a cup roasted sweet potatoes, the other half avocado, one cup sautéed greens, and a drizzle of olive oil

Afternoon Snack

• Hummus and veggies with whole grain crackers: Three tablespoons of hummus, six whole grain crackers, and a sampling of carrots, cucumber, and bell peppers

Dinner

• Baked miso-glazed salmon with brown rice and broccoli: Four ounces of baked salmon with miso glaze, half a cup cooked brown rice, one cup steamed broccoli, one teaspoon sesame oil or seeds for garnish
• Side salad: Lettuce and veggies with olive oil and vinegar dressing

Following a pescatarian diet offers many health benefits in the short and long term while being less rigid than other eating approaches that cut out multiple food groups. So, if you love seafood, try the pescatarian diet—and use it as an excuse to host a clambake.

Christine Yu is an award-winning journalist and author of the book Up to Speed: The Groundbreaking Science of Women Athletes. Her work focuses on the intersection of sports science and women athletes. She’s a lifelong athlete who loves running, yoga, surfing, and skiing.

Gabrielle Kassel (she/her) is a sex and wellness journalist who writes at the intersection of queerness, sexual health, and pleasure. In addition to Women’s Health, her work has appeared in publications such as Shape, Cosmopolitan, Well+Good, Health, Self, Men’s Health, Greatist, and more! In her free time, Gabrielle can be found coaching CrossFit, reviewing pleasure products, hiking with her border collie, or recording episodes of the podcast she co-hosts called