What Is a Pescatarian? A Diet With Fish but No Meat
A pescatarian is someone who follows a vegetarian diet but also eats fish and other seafood. This eating pattern excludes meat from land animals like beef, poultry, and pork.
At a glance
- Term
- Pescatarian
- What it is
- Eating pattern
- Section
- Food and nutrition
- Also called
- Pescetarian
- In one line
- A vegetarian-style diet that includes fish and other seafood.
What Pescatarian means
The term pescatarian combines the Italian word for fish, “pesce,” with the word “vegetarian.” It describes an eating pattern that excludes meat from land animals and birds but includes fish and other seafood. People following this diet typically eat fruits, vegetables, grains, legumes, nuts, and seeds as the foundation of their meals. Most pescatarians also include dairy products and eggs, similar to lacto-ovo vegetarians, though some may choose to exclude them.
People choose a pescatarian diet for various reasons, often a mix of health, environmental, and ethical concerns. From a health perspective, fish is a source of lean protein and beneficial omega-3 fatty acids. Environmentally, some see forgoing land-based agriculture as a way to reduce their carbon footprint, as livestock farming has a significant environmental impact. Ethically, some individuals are opposed to the conditions of factory farming for land animals but are more comfortable with consuming fish.
Compared to a strictly vegetarian or vegan diet, many find the pescatarian approach more flexible and easier to sustain, particularly when dining out or traveling. Including fish makes it simpler to get enough high-quality protein, vitamin B12, iron, and zinc, which can require more careful planning on a purely plant-based diet. This flexibility can make it an approachable step for those looking to reduce their meat consumption without eliminating all animal products at once.
While this eating pattern has potential benefits, there are a few things to keep in mind. Some types of fish, especially large, predatory ones like swordfish, king mackerel, and certain kinds of tuna, can contain higher levels of mercury. It’s generally advised to prioritize smaller fish and those lower on the food chain. Additionally, the sustainability of seafood is an important consideration. Looking for certifications from environmental groups can help in making more responsible choices about the types of fish to buy and eat.
What public guidance says
The American Heart Association recommends eating fish, particularly fatty fish, at least two times a week.
How to try a pescatarian diet
- Start by swapping meat for fish in one or two meals you already enjoy each week, like making salmon tacos instead of beef tacos.
- Explore different types of seafood to find what you like. Try fatty fish like salmon or sardines, white fish like cod or tilapia, and shellfish like shrimp or mussels.
- Focus on building your meals around a base of plants, including vegetables, whole grains, and beans, using fish as one component of the plate.
- Learn about lower-mercury fish choices. Smaller, non-predatory fish are often good options.
- Since you’ll be cutting out red meat, a primary source of iron, make sure to include iron-rich plant foods like lentils, spinach, and tofu.
Pescatarian vs. similar terms
| Compared with | How Pescatarian differs | What the other term means |
|---|---|---|
| Vegetarian | A pescatarian diet includes fish and seafood. | A vegetarian diet excludes all animal flesh, including fish and seafood. |
| Flexitarian Diet | A pescatarian diet consistently excludes all meat except fish and seafood. | A flexitarian diet is primarily plant-based but allows for occasional inclusion of any type of meat, including poultry or red meat. |
Common misconceptions
- Myth: A pescatarian diet is automatically healthy. Like any eating pattern, the overall quality depends on your food choices. A diet based on fried fish, refined grains, and few vegetables is still an unhealthy diet, even if it is technically pescatarian.
- Myth: You can eat as much of any fish as you want. Some larger fish can be high in mercury, an environmental contaminant. It’s recommended to eat a variety of seafood and limit consumption of high-mercury fish like shark, swordfish, and king mackerel.
- Myth: Pescatarian is just another word for vegetarian. While the diets are similar, the key difference is the inclusion of fish and seafood. Standard vegetarian diets do not include any animal flesh at all.
Related terms
When to bring in a professional
If you’re considering a major dietary change or have specific health goals, it can be helpful to consult a professional.
- Talk to a registered dietitian to make sure your eating plan is nutritionally complete and supports your personal health goals.
- Consult a doctor before making significant diet changes if you are pregnant, breastfeeding, or have a health condition like kidney disease.
- Speak with a healthcare provider if you have questions about mercury intake or potential food allergies to fish or shellfish.
How this entry was made: drafted with AI assistance from general, widely published definitions, checked in a separate verification pass for invented numbers and claims, and edited by the Millennials Wellness editors. General information only, not medical, financial or legal advice. Last checked October 2026. Our ground rules · Back to the glossary