Fish soup can be part of a healthy diet, providing protein, omega-3 fatty acids, vitamins and minerals. Its nutritional value, however, depends largely on the type of fish used, the other ingredients and how the soup is prepared.
Fish is a source of high-quality protein and nutrients including vitamin B12, vitamin D, selenium, iodine and other minerals. Oily fish such as salmon, sardines, herring and mackerel are also important sources of the omega-3 fatty acids EPA and DHA.
The World Health Organization and Food and Agriculture Organization said in a 2024 review that fish provides protein and a range of nutrients important for health, while the benefits can vary according to the type of fish consumed and a person’s overall diet.
Why fish can be good for health
The nutritional benefits of fish are linked to its protein, fats, vitamins and minerals rather than to the soup itself.
Omega-3 fatty acids found in seafood have been associated with cardiovascular benefits. The American Heart Association recommends including non-fried seafood in a healthy eating pattern, with particular benefits associated with fish that are rich in long-chain omega-3 fatty acids.
Fish also supplies nutrients such as selenium, phosphorus, vitamin B12 and, depending on the species, vitamin D and iodine. The FDA describes fish as a source of protein, omega-3 and omega-6 fatty acids, iron, iodine, choline, vitamin B12, vitamin D and selenium.
The vegetables and other ingredients added to a fish soup can provide additional nutrients. The overall nutritional profile will therefore depend on the complete recipe.
Which fish can be used?
There is no single fish that must be used to make fish soup. Salmon, sardines, mackerel, herring, tuna, carp and other species can be used in different recipes.
The nutritional differences between fish are important. Oily fish generally provide more long-chain omega-3 fatty acids than leaner species.
The amount of mercury can also differ between species. The FDA advises consumers to choose a variety of fish that are lower in mercury, particularly for children and people who are pregnant, may become pregnant or are breastfeeding.
This means eating a variety of fish can be preferable to relying repeatedly on one species.
How preparation affects the soup
Fish soup can be prepared in several ways. Fish may be cooked with vegetables, herbs and spices in a broth, while other recipes use fish bones to develop flavour.
The ingredients added during preparation can change the nutritional profile of the final dish. A soup prepared with vegetables and moderate amounts of salt can form part of a balanced meal, while large amounts of salt or other high-sodium ingredients can increase its sodium content.
Cooking methods also matter. The American Heart Association recommends non-fried seafood as part of a heart-healthy eating pattern.
A simple fish-ball soup
One recipe in the supplied material uses fish, eggs, arrowroot powder, black pepper, salt and monosodium glutamate, commonly known as MSG. The fish is cleaned, deboned and finely sliced before being combined with the other ingredients and shaped into small balls.
The fish balls are then cooked in water with fish bones and seasoning until done. The soup is served hot.
For five servings, the original recipe lists:
- 1 kilogram of fish
- Salt, as required
- 1 teaspoon of MSG
- 1 teaspoon of black pepper
- Fish bones, as needed
- 6 teaspoons of arrowroot powder
- 4 eggs
- 4 cups of cold water
The recipe can be adapted by adding vegetables, herbs or other ingredients, depending on dietary preferences.
How often should fish be eaten?
Fish can be included regularly as part of a balanced diet. WHO guidance has promoted fish consumption at least twice a week, while the FDA cites the Dietary Guidelines for Americans recommendation of at least 8 ounces of seafood per week for adults on a 2,000-calorie diet.
The choice of fish remains important because nearly all fish contain some mercury, although many commonly eaten varieties are low in mercury. For people who eat fish regularly, varying the species and choosing lower-mercury options can help reduce exposure while providing nutritional benefits.
Fish soup can therefore be a nutritious meal, but its health benefits should not be attributed to the soup alone. The type of fish, the ingredients used and the method of preparation all contribute to its overall nutritional value.
