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Home > Nutrition > Saltwater Vs Freshwater Fish: Nutrition Value and More

Saltwater Vs Freshwater Fish: Nutrition Value and More

Updated on March 31, 2023
5 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Nutrients in Fish
  • Saltwater or Freshwater: Which Is Better for You
  • A Look at Fish Safety From Heavy Metals
  • Most-Asked Questions
  • Practical Takeaways

When you think of fish, you likely picture fish from the ocean such as tuna or salmon.

saltwater vs freshwater fish – which is healthier?

However, many regions of the world also heavily consume freshwater fish from lakes, rivers, and reservoirs. For landlocked regions, freshwater fishing is an important source of food and employment for those involved in inland fishery businesses. (1)

The main difference between saltwater fish and freshwater fish, as their name suggests, is the source of water body.

Though saltwater fish and freshwater fish don’t look very different from one another, their internal mechanism allows them to regulate salt within their cells differently. Since salt in freshwater is lesser than that in seawater, freshwater fishes often hold onto the salt in their bodies better than seawater fishes. (2)

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Nutrients in Fish

Fish is highly recommended as a lean source of protein. Regular consumption of fish is encouraged to improve heart health and reduce the risk of heart diseases. (3)

Moreover, fish is a rich source of vitamin D, omega-3 fatty acids, iodine, and selenium. Studies have found that a high intake of fish consumption is linked to a lower risk of heart diseases. (3) This ability of fish to reduce the risk of heart disease is mainly attributed to their omega-3 fatty acid content.

By lowering inflammation and preventing the formation of triglycerides (which accumulate in blood vessels to increase blood pressure), omega-3 fatty acids also have the potential to prevent blood clots (which further prevents clogs and reduces the risk of strokes).

All of these mechanisms work together to improve overall heart health. (4)

Saltwater or Freshwater: Which Is Better for You

saltwater vs freshwater fish – which is better for you?

Largely, freshwater and saltwater fish have very similar nutrient profiles. However, experts do recommend consuming saltwater or marine fish for better health. (1)

One major reason for this recommendation is the higher content of omega-3 fatty acids in seawater fish. (1)

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Some other differences include:

  • Saltwater fish have a higher sodium and potassium content, whereas freshwater fish have a higher calcium, iron, and manganese content. (5)
  • Freshwater fish (especially salmon and bass) have a higher vitamin A and B9 content. (6)

One study also stated that omega-3 fatty acids from saltwater fish help improve handgrip strength in men. This is particularly beneficial for people with sarcopenia, where muscles become weak and lose their strength. (7)

It can be concluded that saltwater fish is better than freshwater fish. However, based on your location and economic feasibility, freshwater fish can also be a good source of essential nutrients, particularly protein and omega-3.

A Look at Fish Safety From Heavy Metals

Mercury and selenium are the two main heavy metals fish are often contaminated with, and their levels vary in different species of fish.

A study found that commercial marine or saltwater fish had greatly varying ratios of mercury levels with whiting fish being the highest. In freshwater fish, black crappie was found to be the highest and bowfin fish was lowest in mercury levels. (8)

There is great variation in physiological and morphological features of different fish species, hence mercury concentration will also differ as per different species irrespective of the water environment, because there can be different species in the same environment, so mercury concentration can be different in fishes of the same environment whether it is saltwater/freshwater fish.

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Atlantic bluefin tuna, swordfish, Atlantic mackerel, barramundi, and albacore showed higher amounts of mercury as compared to European seabass, gilthead seabream, and European anchovy of saltwater fish. (9)

However, freshwater fish, on the other hand, are lower in mercury as compared to saltwater fish, with bass being the species with the higher mercury levels. Generally, younger fish tend to have lesser mercury content than older fish. (10)

Most-Asked Questions

Should I only eat saltwater fish?

should you only eat saltwater fish?

Sea fish might not be easily available in landlocked regions where transport costs can add up to the price of the fish itself. Inland fishing from lakes and rivers can provide a good way to source fish for such regions. Therefore, choose your fish option based on ease and convenience.

What are some of the freshwater fish I can consume?

Based on your region, fish species can vary. Inquire at your local fishery to identify what fish you can consume.

Practical Takeaways

  • Saltwater fish are obtained from seas and oceans, whereas freshwater fish are from rivers and lakes.
  • Generally, all fish contain good amounts of vitamin D and omega-3 fatty acids and are very beneficial for the prevention of heart disease.
  • Saltwater fish has a higher omega-3 content than freshwater fish and is recommended.
  • Depending on region and species, some freshwater fish may also be rich in certain minerals such as iron and manganese.
References
  1. Jaya-Ram A, Fuad F, Zakeyuddin MS, Sah ASRM. Muscle Fatty Acid Content in Selected Freshwater Fish from Bukit Merah Reservoir, Perak, Malaysia. Trop Life Sci Res. 2018;29(2):103-117. doi:10.21315/tlsr2018.29.2.8.
  2. Taugbøl A, Arntsen T, Ostbye K, Vøllestad LA. Small changes in gene expression of targeted osmoregulatory genes when exposing marine and freshwater threespine stickleback (Gasterosteus aculeatus) to abrupt salinity transfers. PLoS One. 2014;9(9):e106894. Published 2014 Sep 29. doi:10.1371/journal.pone.0106894.
  3. Tørris C, Småstuen MC, Molin M. Nutrients in Fish and Possible Associations with Cardiovascular Disease Risk Factors in Metabolic Syndrome. Nutrients. 2018;10(7):952. Published 2018 Jul 23. doi:10.3390/nu10070952.
  4. Mohebi-Nejad A, Bikdeli B. Omega-3 supplements and cardiovascular diseases. Tanaffos. 2014;13(1):6-14.
  5. Kiczorowska B, Samolińska W, Grela ER, Bik-Małodzińska M. Nutrient and Mineral Profile of Chosen Fresh and Smoked Fish. Nutrients. 2019;11(7):1448. Published 2019 Jun 26. doi:10.3390/nu11071448.
  6. Sugarwala L. Freshwater fare. Food & Nutrition Magazine. https://foodandnutrition.org/march-april-2014/freshwater-fare/. Published July 14, 2021.
  7. Wu H, Zhang Q, Liu L, et al. Saltwater fish but not freshwater fish consumption is positively related to handgrip strength: The TCLSIH Cohort Study. Nutr Res. 2021;90:46-54. doi:10.1016/j.nutres.2021.04.002.
  8. Burger J, Gochfeld M. Selenium/mercury molar ratios in freshwater, marine, and commercial fish from the USA: variation, risk, and health management. Rev Environ Health. 2013;28(2-3):129-143. doi:10.1515/reveh-2013-0010.
  9. Barone G, Storelli A, Meleleo D, et al. Levels of Mercury, Methylmercury and Selenium in Fish: Insights into Children Food Safety. Toxics. 2021;9(2):39. Published 2021 Feb 20. doi:10.3390/toxics9020039.
  10. Mercury in fish – California. https://oehha.ca.gov/media/downloads/fish/fact-sheet/hgfactsnontechnical.pdf.
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