Freshwater fish play a vital role in human nutrition by supplying high-quality protein, essential fatty acids, and micronutrients. However, increasing environmental pollution and inconsistent aquaculture practices have raised concerns about heavy metal accumulation in commonly consumed fish species in Bangladesh. This study evaluated the nutritional composition and heavy metal levels in Mystus tengara (Tengra), Anabas testudineus (Koi), and Heteropneustes fossilis (Shing) from river and farm environments. The proximate composition showed variations, with farmed fish containing higher protein and fat levels compared to river samples. Heavy metal analysis revealed that H. fossilis from river sources had elevated Pb (1.77 mg/kg) and Cr (1.67 mg/kg) levels, exceeding WHO standards. Cultured H. fossilis contained high Fe (232.29 mg/kg), also surpassing recommended levels. The Target Hazard Quotient (THQ) values for all metals in the fish samples were below 1, indicating no significant noncarcinogenic risk from individual metals. The Total Target Hazard Quotient (TTHQ) for adults ranged from 5.90E-04 to 7.15E-04, while for children, it ranged from 1.31E-03 to 1.59E-03. Despite TTHQ values remaining below the threshold of concern, children exhibited higher vulnerability than adults. The findings highlight the influence of environmental pollution on the nutritional and contamination profile of freshwater fish and underscore the need for continuous monitoring to ensure food safety and minimize health risks, particularly among vulnerable populations such as children.