Is EEL Healthy? An Evidence-Based Guide

This content is contributed by Dr. Maryam Touseef, a qualified Nutritionist and Dietitian specializing in personalized diet and lifestyle guidance.

Eel might not be the first seafood that comes to mind when you think about healthy eating, but it has been a delicacy in many cultures for centuries. From Japanese unagi kabayaki (grilled eel glazed with soy-based sauce) to traditional smoked eel in Europe, this slippery fish has made its way into both high-end restaurants and family kitchens. 

The growing popularity of sushi and Japanese cuisine worldwide has also sparked curiosity about eel. Many people wonder: Is eel actually healthy, or is it just another indulgent food?

The short answer is: yes, eel can be healthy in moderation. It is packed with protein, omega-3 fatty acids, and vitamins such as A, D, and B12, which support heart, brain, and immune health. 

However, there are also important risks, such as high cholesterol, mercury contamination, and sustainability concerns that need to be taken into consideration.

In this article, we’ll delve into the nutrition, health benefits, risks, cultural significance, and expert recommendations of eels, so you can make an informed decision about incorporating them into your diet.

What is Eel? A Quick Overview

Eels belong to the Anguillidae family, with several species being consumed worldwide. The most common types of edible eel are:

• Japanese eel (Anguilla japonica): popular in sushi and unagi dishes.
• European eel (Anguilla anguilla): often smoked or grilled.
• American eel (Anguilla rostrata): widely found in North America.

In Japanese cuisine, eel is highly valued for its rich flavor and reputation for stamina-boosting properties. For example, “Doyo no Ushi no Hi” (the Day of the Ox in midsummer) is traditionally celebrated by eating eel to combat fatigue during hot summer days.

In Europe, smoked eel has been a festive dish for centuries, with local food festivals continuing to celebrate this unique seafood.

From a culinary perspective, eel is appreciated for its firm, meaty texture and umami-rich flavor, which sets it apart from lighter fish like cod or tilapia.

Nutritional Profile of Eel (100g Serving)

To determine whether eel is a healthy food option, let’s examine its nutritional breakdown. According to the USDA FoodData Central database, a 100-gram serving of cooked eel contains:

Source: USDA FoodData Central

Macronutrients in Eel

Eel is a high-protein food, providing approximately 23 grams per 100g, which makes it an excellent choice for muscle repair and satiety. Compared to salmon, eel is slightly higher in fat but also provides a similar protein content.

The fat content in eel is mostly unsaturated fat, including omega-3 fatty acids, which are known for cardiovascular and brain health benefits. However, eel also contains moderate levels of saturated fat and relatively high cholesterol. This makes it a food that should be enjoyed in moderation, especially by people with cholesterol concerns.

Micronutrients in Eel

Eel is rich in several essential vitamins and minerals:

• Vitamin D: Essential for bone health and immunity: Eel is one of the few natural food sources.
• Vitamin A: Supports eye health and skin health.
• Vitamin B12: Critical for energy production and red blood cell formation.
• Phosphorus and Potassium: Support bone strength and cardiovascular function.

This nutrient-dense profile explains why eel has been traditionally regarded as a food for stamina and vitality in Japan.

Health Benefits of Eating Eel

Eel offers a wide range of potential health benefits when consumed responsibly as part of a balanced diet. Let’s explore them in detail:

Supports Heart Health

Eel is a good source of omega-3 fatty acids (EPA and DHA), which have been shown to:

• Lower triglycerides
• Reduce inflammation
• Improve blood vessel function.
• Decrease the risk of heart disease.

According to the Mayo Clinic, omega-3 fatty acids can help lower the risk of arrhythmias and slow the buildup of plaque in the arteries (Mayo Clinic). Eating eel occasionally can contribute to heart health, though salmon and sardines provide higher omega-3 levels with lower mercury risk.

Boosts Brain Function

The omega-3s in eel are also linked to improved cognitive health. Research from Harvard Health Publishing shows that omega-3 fatty acids support memory, focus, and even help reduce the risk of Alzheimer’s disease (Harvard Health).

Japanese traditions of eating eel during exams or stressful times reflect this many believe it helps boost stamina and mental focus. While not scientifically proven in cultural practice, the nutrient science supports it.

Strengthens Bones and Joints

Eel is extremely high in vitamin D, providing nearly 100% of the daily requirement in just one serving. Vitamin D, combined with phosphorus and calcium, plays a crucial role in maintaining strong bones and preventing conditions such as osteoporosis.

Older adults or those with limited sun exposure can particularly benefit from foods like eel that naturally supply vitamin D.

Improves Immunity and Energy

Eel is a powerhouse of vitamin B12, offering nearly 300% of the daily value per serving. This vitamin is crucial for:

• Energy production
• Nerve function
• Formation of red blood cells

Combined with its high protein content, eel makes an excellent food for energy support.

Vitamin A in eel also plays a role in immune defense and skin health, making it a well-rounded source of essential nutrients.

Skin and Hair Benefits

The collagen and omega-3 fatty acids in eel may support healthier skin, reduce inflammation, and promote hydration. In Japan, eel is sometimes referred to as a beauty food, believed to help keep the skin supple and youthful.

Some Reddit users discussing eel even mentioned noticing “better skin clarity” after occasionally adding eel to their diet. While anecdotal, this finding aligns with the nutritional science behind collagen and omega-3 fatty acids.

Potential Risks of Eating Eel

While eel can be a nutrient-dense food, it is not without risks. Overconsumption or poor preparation can lead to health concerns that you should be aware of before incorporating it into your regular diet.

Eel Blood Toxins (Raw Eel Warning)

Unlike many other types of seafood that are enjoyed raw (like tuna or salmon), eel must never be eaten raw. This is because eel blood contains a protein-based toxin that can be harmful to humans.

Scientific studies confirm that Japanese eel (Anguilla japonica) serum contains a proteinaceous toxin that is only neutralized when heated during cooking (PubMed study). Ingesting raw eel blood can cause gastrointestinal distress and, in large amounts, even more severe reactions.

This is why in traditional Japanese cuisine, eel is always grilled, steamed, or cooked in some way before being served. If you see raw eel on a sushi menu, it’s almost certainly been cooked first and then chilled for presentation.

High Mercury and Heavy Metals

Like many long-lived fish, eels can accumulate mercury and other heavy metals in their tissues. A study on European eels found that mercury levels increased with the size and age of the fish, raising concerns about the regular consumption of these fish (Polak-Juszczak et al., 2016).

According to the FDA and EPA’s fish consumption guidelines, pregnant women, breastfeeding mothers, and young children should be especially cautious. Eating eel occasionally is fine for most adults, but it should not be consumed as frequently as lower-mercury fish like salmon, trout, or sardines.

Cholesterol and Caloric Density

A 100-gram serving of eel contains about 126 mg of cholesterol, which is roughly 42% of the daily recommended limit. While dietary cholesterol is not as harmful as once believed, individuals with heart disease or high cholesterol should moderate their intake.

Additionally, eel is more calorie-dense than many white fish, with about 236 calories per 100 grams. This is due to its higher fat content, which, while mostly healthy fats, can still contribute to weight gain if eaten in excess.

Allergies and Sensitivities

Seafood allergies are common, and eel can trigger reactions in individuals who are sensitive to it. Symptoms may include:

• Skin rashes
• Digestive upset
• Breathing difficulties (in severe cases)

If you have a known fish allergy, it’s best to avoid eel or consult an allergist before trying it.

Cooking and Safety Tips

One of the biggest determinants of whether eel is healthy comes down to how it is prepared.

Why Eel Must Always Be Cooked

As mentioned earlier, eel blood contains toxins that can be harmful when raw. The good news is that these toxins are completely destroyed by cooking. Traditional dishes like unagi kabayaki (grilled eel with a sweet soy glaze) or smoked eel are not only delicious but also safe to eat.

Popular and Safe Cooking Methods

• Grilling (Unagi Kabayaki): The most famous preparation, where eel is filleted, grilled, steamed, and glazed with a soy-based sauce.
• Smoking: Common in Europe, smoked eel develops a rich, savory flavor.
• Stewing or Braising: Eel is sometimes simmered in soups or stews, especially in Chinese cuisine.
• Deep-frying (Tempura): Less common but still seen in some fusion cuisines.

Tips for Safe Consumption

• Always buy eel from a reputable source.
• Make sure it is fully cooked the flesh should be opaque, not translucent.
• Limit intake to once or twice per month, especially for vulnerable groups like pregnant women.

Sustainability and Ethical Concerns

Perhaps one of the most overlooked aspects of eating eel is its environmental impact.

Decline of Eel Populations

Both European eel (Anguilla anguilla) and Japanese eel (Anguilla japonica) are facing dramatic population declines. According to the International Union for Conservation of Nature (IUCN), the European eel is listed as Critically Endangered, while the Japanese eel is considered Endangered (IUCN Red List).

This sharp decline is due to:

• Overfishing
• Habitat loss
• Climate change is affecting migration patterns
• Illegal trade of juvenile eels (glass eels)

Seafood Watch Recommendations

The Monterey Bay Aquarium’s Seafood Watch program currently recommends avoiding eel unless you can confirm it comes from a sustainable farm. Most wild-caught eel is not considered environmentally responsible.

The Future of Eel: Sustainable Alternatives

With demand rising and populations declining, scientists and startups are working on alternatives:

• Farmed eel: While not perfect, some farms are moving toward more sustainable practices.
• Lab-grown eel: Innovative companies in Asia and Europe are experimenting with cultured eel meat to reduce pressure on wild populations.

As consumers, choosing sustainably sourced seafood or enjoying eel only occasionally can make a difference in protecting these species for future generations.

Who Should Eat Eel (and Who Should Avoid It)?

Not every food suits every person, and eel is no exception. Depending on your health status and lifestyle, eel can be a beneficial addition or a food you should limit.

Who Benefits Most from Eating Eel?

1. Active Adults & Athletes

Thanks to its high protein content and omega-3 fatty acids, eel can help repair muscles and reduce inflammation after workouts. Its calorie density also provides an energy boost, making it a suitable meal for recovery.

2. People with Vitamin D Deficiency

Vitamin D deficiency is widespread, particularly in colder climates or among people with limited sun exposure. Since eel provides nearly 100% of the daily recommended intake of vitamin D in one serving, it’s an excellent natural source.

3. Individuals Looking to Boost Immunity & Energy

With Vitamin B12 at nearly 300% of the daily value per serving, eel supports energy metabolism and nervous system health. People who struggle with fatigue may benefit from incorporating it occasionally.

4. Those Interested in Skin and Hair Health

Eel’s omega-3 fatty acids, vitamin A, and collagen support skin elasticity, hydration, and hair growth. This is why eel is sometimes marketed in Japan as a “beauty food.”

Who Should Limit or Avoid Eel?

Pregnant Women and Children

Due to the risk of mercury and heavy metal accumulation, the FDA recommends limiting consumption of eels during pregnancy and in young children. Safer fish options include salmon, tilapia, and sardines.

People with High Cholesterol

At 126 mg of cholesterol per 100 grams, eel can quickly add up if eaten frequently. Individuals with heart disease or high cholesterol should consume it sparingly.

Seafood Allergy Sufferers

Like many fish, eel can trigger allergic reactions ranging from mild rashes to severe breathing difficulties. If you’ve had allergic reactions to fish before, consult a doctor before trying eel.

Environmentally Conscious Consumers

Since many eel species are endangered, people concerned about sustainability may choose to avoid eel entirely or only consume it from verified sustainable sources.

Real Experiences and Cultural Perspectives

Numbers and studies tell one part of the story, but cultural traditions and personal experiences add valuable context.

Japanese Tradition: Eel for Stamina

In Japan, eel has long been considered a summer stamina food. On the annual day known as “Doyo no Ushi no Hi” (the Day of the Ox), families gather to eat grilled eel (unagi kabayaki). The belief is that eel provides strength and helps the body endure the sweltering heat of midsummer.

A Japanese chef interviewed by Tasting Table noted that, “Unagi is not just food it’s an experience tied to energy, health, and culture.” This reflects how deeply eel is woven into Japanese identity (Tasting Table).

European Smoked Eel Festivals

In parts of Northern Europe, especially Germany and the Netherlands, smoked eel has been a culinary tradition for centuries. Food festivals often feature this delicacy, where eel is paired with bread, potatoes, and beer.

Locals often describe smoked eel as having a buttery, rich flavor that pairs well with simple foods. This cultural attachment reveals that eel is more than just a source of nutrition it’s part of our heritage.

Real User Experiences

• On Reddit’s r/nutrition, one user wrote:
• “I tried eel for the first time at a Japanese restaurant. Honestly, it was amazing rich, smoky, and very filling. I only eat it occasionally though, since I’m concerned about mercury levels.”   u/FitAndCurious
• On Quora, another user shared:
• “Growing up in the Netherlands, smoked eel was a family treat during holidays. My grandfather always said it gave him energy for winter work. I still enjoy it, but now I’m more cautious about where it’s sourced.” Anna de Vries

These firsthand experiences highlight the balance of pleasure and caution when eating eel: it’s beloved for its flavor and cultural meaning, but modern awareness of health and sustainability influences how people approach it today.

Practical Recommendations

If you’re interested in adding eel to your diet, here are some expert-backed guidelines to maximize its benefits while minimizing risks:

How Often Can You Eat Eel?

The FDA and EPA recommend limiting consumption of high-mercury fish to once or twice a month. Since eel can accumulate mercury, the same guideline applies here.

Safer fish, such as salmon, sardines, and trout, can be consumed more frequently.

Recommended Portion Sizes

A serving size of 85–100 grams (3–4 ounces) is a reasonable amount. This provides plenty of nutrients without overloading on cholesterol or calories.

Best Ways to Eat Eel Healthily

• Grilled Unagi (Japanese Style): Delicious, but be cautious of the sweet soy glaze, which can be high in sugar and sodium.
• Smoked Eel: Flavorful, but also higher in sodium best for occasional enjoyment.
• Stewed Eel: A lighter, healthier option common in Chinese cuisine.

Pairing Eel with Healthy Foods

• Pair with steamed vegetables for balance.
• Add brown rice or quinoa for fiber and slow-digesting carbs.
• Complement with green tea, a traditional Japanese choice that supports digestion.

Shopping Tips

• Choose eel from reputable sellers that label the origin.
• Look for sustainably farmed eel when possible.
• Avoid questionable “cheap eel” products that may come from overfished or contaminated waters.

Healthy Alternatives to Eel

If you love the idea of eating nutrient-dense seafood but want to avoid the risks of eel, here are some great alternatives:

Salmon

• Rich in omega-3s
• Lower mercury than eel
• Widely available and sustainable options exist

Sardines

• Affordable and nutrient-packed
• Extremely high in omega-3s and calcium (when eaten with bones)
• Low mercury levels

Rainbow Trout

• Freshwater option with excellent omega-3 content
• Often sustainably farmed

Mackerel

• Similar richness in flavor to eel
• Great source of vitamin D and omega-3s
• Choose smaller varieties like Atlantic mackerel to avoid mercury buildup.

Plant-Based Omega-3 Options

• Chia seeds, flaxseeds, and walnuts provide ALA (alpha-linolenic acid), a plant-based omega-3.
• While not as potent as EPA/DHA from fish, they are excellent additions for vegetarians or those avoiding seafood.

FAQs

1. Is eel safe to eat every day?

No, it is not recommended to eat eel every day. While it is nutrient-rich, eel can contain mercury and heavy metals that accumulate in the body over time. Health authorities, such as the FDA and EPA, suggest limiting high-mercury fish consumption to once or twice a month. Safer alternatives, such as salmon, sardines, or trout, can be eaten more frequently.

2. Why can’t you eat eel raw?

Eel blood contains a protein-based toxin that is harmful to humans when ingested raw. Fortunately, cooking completely destroys the toxin, which is why traditional Japanese unagi is always grilled or steamed before serving. Eating raw eel is unsafe and should be avoided at all times.

3. Is Japanese unagi healthier than European eel?

Nutritionally, both are similar, providing high protein, omega-3 fatty acids, and vitamins. However, the sustainability difference is huge:

• European eel is listed as Critically Endangered by the IUCN.
• The Japanese eel is also Endangered, but it is slightly more available from farms.

From an ethical standpoint, it is better to limit or avoid the European eel due to its endangered status.

4. How does eel compare with salmon or tuna?

Eel is higher in cholesterol and calories than salmon or tuna, but still rich in omega-3s and vitamins. Salmon generally offers more omega-3s per serving with lower mercury risk, making it a healthier choice for regular consumption. Tuna, depending on the species, may carry even higher mercury risks than eel.

5. Is eel good for weight loss?

Eel is not the best choice for weight loss due to its caloric density (236 calories per 100g) and higher fat content. However, because it is rich in protein and omega-3 fatty acids, it can keep you full for longer, which may help with appetite control when eaten in moderation.

Conclusion

So, is eel healthy? The answer is nuanced.

On the positive side, eel is a nutritional powerhouse high in protein, omega-3 fatty acids, vitamin D, vitamin A, and vitamin B12. These nutrients support heart health, brain function, bone strength, immunity, and even skin vitality. In cultures like Japan and parts of Europe, eel has been celebrated as both a stamina food and a festive delicacy for centuries.

However, eel also comes with important risks:

• Mercury and heavy metal contamination can pose significant health concerns, particularly for vulnerable populations.
• High cholesterol makes it less suitable for people with cardiovascular issues.
• Eel blood toxins mean it must always be cooked.
• Sustainability issues, with many species endangered, raise serious ethical and environmental concerns.

The best approach? Enjoy eel occasionally, not regularly. A serving once or twice per month is safe for most adults. Always ensure it’s fully cooked and, when possible, sourced from sustainable farms. For everyday omega-3 needs, rely on healthier and safer fish like salmon, sardines, or trout.

By balancing tradition, nutrition, and responsibility, eel can remain a special food experience without harming your health or the planet. 

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