The most important omega-3 fatty acids in seafood are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). All seafood contains omega-3 fatty acids, but oily fish such as salmon, sardines, trout, Atlantic and Pacific mackerel, and herring are especially rich sources of EPA and DHA.
In this PPT/PDF we have research and created details report of best Fish & Seafood with Nutritional Benefits.
The Most Nutritious And Safest Fish
1 Atlantic Mackerel https://bradleysfish.com/product/mackerel-fillets/
2 Pink Salmon https://bradleysfish.com/product/salmon-fillet-600-700g/
3 Atlantic & Pacific Halibut https://bradleysfish.com/product/halibut/
4 Canned Sardines in Oil https://bradleysfish.com/product/sardines/
5 Atlantic Pollock https://bradleysfish.com/product/pollock/
6 Spiny Lobster https://bradleysfish.com/product/lobster-550-650g-raw/
7 European Anchovy https://bradleysfish.com/product/anchovies-xlarge-1kg/
8 Atlantic Herring https://bradleysfish.com/product/herrings-whole/
9 Sockeye Salmon https://bradleysfish.com/product/sockeye-salmon-fillets-1kg-bag/
10 Pacific Wild Oysters https://bradleysfish.com/product/oyster/
11 Bluefish
12 Wild Rainbow Trout https://bradleysfish.com/product/trout/
13 Squid https://bradleysfish.com/product/squid-rings/
14 Mussels https://bradleysfish.com/product/whole-cooked-mussels/
15 Blue Crab https://bradleysfish.com/product/crab-raw-15kg-bulk/
16 Gray and Red Snapper https://bradleysfish.com/product/red-snapper-portions/
17 Wild Striped Bass https://bradleysfish.com/product/striped-bass-fillets-2-x-170-225geach/
18 Black Sea Bass https://bradleysfish.com/product/seabass-fillets-350-450gram/
19 Skipjack Tuna https://bradleysfish.com/product/tuna-loins-1kg/
20 Perch https://bradleysfish.com/product/nile-perch-fillets/
21 Dungeness Crab https://bradleysfish.com/product/crab-raw-15kg-bulk/
22 Wild Eastern Oysters https://bradleysfish.com/product/oyster/
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#1 fish & seafood with nutritional benefits!.ppt
1. #1 Fish & Seafood with
Nutritional Benefits!
Website: https://bradleysfish.com
2. Health experts have long touted the nutritional benefits of fish: These sea creatures rank high on lists of the best sources of heart-healthy omega-3
fatty acids, high-quality protein, metabolism-friendly selenium, energy-boosting Vitamin B12, and inflammation-fighting Vitamin D. But even though
eating fish is highly recommended, choosing which best fish to eat can be more difficult than navigating a rowboat in a stormy sea.
When you buy fish, it can be tricky to balance your healthy eating ambitions with your concerns about your heart health and mercury levelsโnot to
mention sustainable fishing practices or ocean health. Omega-3s are essential nutrients that help ward off heart disease, diabetes, and metabolism-
slowing inflammation, and theyโre primarily found in fish. Unfortunately, another element primarily found in fish is mercury.
Human exposure to mercury is mostly through seafood consumption, and this exposure has been found to cause adverse neurodevelopmental,
cardiovascular, and immunological health effects in sufficient doses, according to a report in Journal of Preventive Medicine and Public Health. The
FDA considers that the 1,000 parts per billion (ppb) limit provides an adequate margin of safety for adult men and women, and environmental
advocacy groups like the Natural Resources Defense Council (NRDC) recommend pregnant women or women planning to become pregnant should
avoid eating fish highest in mercury at 500 ppb and over.
To determine the best fish, we compiled a list of popular seafood consumed in the U.S., and we left off endangered species like Atlantic bluefin tuna.
Because essential omega-3s and lean protein are two of the most uniquely valuable nutrients provided by fish, we chose to rank the seafood based on
these nutritional benefits over standard methods of calories or fat. We also used nutritional perks like selenium, vitamin B12, and vitamin D to break
any ties. Using the USDA Nutrient Database, we calculated the omega-3 (DHA and EPA) and protein content of each raw fish for a standard size of 3
ounces. The rankings also factored in potentially toxic levels of mercury from the Environmental Defense Fundโs Seafood Hg (mercury) Database in ppb
as well as the fishโs sourceโwhether wild or farmed using questionable techniques. Read on to find out which fish are keepers and which you should
throw back.
Fishes and their Nutritional Benefits!
3. Category 1: The Most Nutritious And Safest Fish
In order to make the best list, these fish had to have moderate levels of mercury or better (less than 350 ppb), be a good source of protein, and have
no less than 200 mg of omega-3s. In other words, these fish are actually worth your time and moneyโand wonโt make you sick in exchange for their
nutrients.
4. Nutrition (per 3 oz serving): 174
calories, 11.8 g fat (2.8 g saturated
fat), 76 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 15.8 g protein
Protein (g per 3 oz): 15.8
Omega-3s (mg per 3 oz): 1,954
Mercury levels (parts per
billion): 45
01 # Atlantic Mackerel
Listed on Seafood Watchโs โSuper Green List,โ this best fish to
eat is a triple threat: itโs low in mercury, provides almost eight
times the recommended omega-3 intake per day, and is
classified as a Seafood Watch โBest Choiceโ in terms of
sustainability. . Just watch out for canned mackerel, which can
have mercury levels up to 586 ppb
Nutrition (per 3 oz serving): 108
calories, 3.5 g fat (0.7 g saturated
fat), 64 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 17.4 g protein
Protein (g per 3 oz): 17.4
Omega-3s (mg per 3 oz): 438
Mercury levels (parts per
billion): 37
02 # Pink Salmon
Pink salmon, also known as humpback salmon because of maleโs
distinctive humpback that occurs during their spawning phase, is
native to the cold waters of the Pacific and Arctic Oceans. If
eating muscle-building protein and heart-healthy omega-3 levels
isnโt for you, you can also chow down on this fishโs roe, which is a
common source for caviar.
5. Nutrition (per 3 oz serving): 186
calories, 2.7 g fat (0.6 g saturated
fat), 139 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 37.9 g protein
Protein (g per 3 oz): 37.9
Omega-3s (mg per 3 oz): 396
(0.135 + 0.261
Mercury levels (parts per
billion): 261
This meaty white fishโs mild flavor makes it immensely versatile.
Besides being low-cal, itโs also fillingโmaking it a great weight-
loss food. According to โThe Sof Common Foods,โ published in
the European Journal of Clinical Nutrition, halibut ranks the second
most filling foodโbested only atiety Index by boiled potatoes. Study
authors attribute the filling factor of white fish like halibut to its
impressive protein content and influence on serotonin, one of the
key hormones responsible for regulating appetite. Try eating more
Pacific than Atlantic fish since the Atlantic halibut is low in numbers.
Nutrition (per 3 oz serving): 177
calories, 9.7 g fat (1.3 g saturated
fat), 261 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 21 g protein
Protein (g per 3 oz): 21
Omega-3s (mg per 3 oz): 835
Mercury levels (parts per
billion): 79
4 # Canned Sardines in Oil
The smaller the fish, the smaller the amount of mercury. These tiny
Sardine fish typically come from the Pacific. Despite their
diminutive size, they pack a nutritional punch (which is why theyโre
one of the superfoods you need). A mere 3 ounces provides 12
percent your recommended daily intake of vitamin D and 64
percent of selenium, a mineral that plays a key role in metabolism,
immunity, and reproductive health. Canned versions are known to
be high in sodium, so be sure to consume them in moderation or
look for low-sodium canned versions.
3 # Atlantic & Pacific Halibut
6. Nutrition (per 3 oz serving): 78
calories, 0.8 g fat (0.1 g saturated
fat), 73 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 16.5 g protein
Protein (g per 3 oz): 16.5
Omega-3s (mg per 3 oz): 358
Mercury levels (parts per
billion): 160
Despite their shared name, Atlantic pollock are larger and darker than
the Alaskan pollock, which is actually a different species. Another big
difference? The Atlantic fish has a much higher omega-3 content. Itโs
mild flavor and delicate texture makes it extremely versatile, so feel
free to dress it up however youโd like!
The Pollock is a great alternative to cod, Barramundi, and cod fillets
Nutrition (per 3 oz serving): 95
calories, 1.3 g fat (0.2 g saturated
fat), 150 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 17.5 g protein
Protein (g per 3 oz): 17.5
Omega-3s (mg per 3 oz): 317
Mercury levels (parts per
billion): 100
6 # Spiny Lobster
This lobster lacks the terrifying claws characteristic of its Maine
cousin but makes up for it in its abundance of protruding barbs.
Typically found in warmer seas in the Caribbean and
Mediterranean, their lobster tails meat are packed with omega-3s,
and the whole lobster provides 122 percent of your daily
recommended vitamin B12, a vitamin unique to animal sources that
facilitates proper nerve function.
5 # Atlantic Pollock
7. Nutrition (per 3 oz serving): 111
calories, 4.11 g fat (1.1 g saturated
fat), 88 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 17.3 g protein
Protein (g per 3 oz): 17.3
Omega-3s (mg per 3 oz): 1,231
Mercury levels (parts per
billion): 103
You may already use it in your Caesar salad dressings, but anchoviesโ
omega-3 levels of five times your recommended daily intake might
give you reason to find more ways to introduce this power food into
your cooking arsenal. Try it in our prime rib with Italian herb sauce.!
This common fish is widely available with Anchovies In Garlic,
Anchovies And Olives and Anchovies In Oil
Nutrition (per 3 oz serving): 134
calories, 7.7 g fat (1.7 g saturated fat),
76 mg sodium, 0 g carbs, 0 g fiber, 0 g
sugar, 15.3 g protein, 56% RDA
Selenium, 484% RDA Vitamin B12
Protein (g per 3 oz): 15.3
Omega-3s (mg per 3 oz): 1,336
Mercury levels (parts per billion): 43
8 # Atlantic Herring Herring is the superfood of the sea. Besides being one of this listโs
top three sources of omega-3s per ounce, herring is also one of the
best sources of vitamin B12โover 160 percent RDI per ounceโ
and vitamin Dโ11 percent RDI per ounce. When it comes to
cooking, grill herring and dress with a mixture of mustard, lemon
juice and its own oil for a dinner packed with protein and healthy
fats. Serve with a side of sautรฉed kale and some quinoa to round out
your plate.
7 # European Anchovy
8. Nutrition (per 3 oz serving): 111
calories, 4 g fat (0.7 g saturated fat),
66 mg sodium, 0 g carbs, 0 g fiber, 0
g sugar, 18.9 g protein
Protein (g per 3 oz): 6.3
Omega-3s (mg per 3 oz): 613
Mercury levels (parts per
billion): 39
Sockeye salmon is much deeper in red than other salmon species
because it noshes on krill, a type of small shrimp. Besides being a
great source of omega-3s, a 3-ounce portion ranks as your
seventh best source of vitamin D, with 112 percent of your
recommended intake. This sun vitamin is rarely found in food but
is important in warding off breast and prostate cancer as well as
boosting heart health.
Nutrition (per 3 oz serving): 69
calories, 2 g fat (0.4 g saturated fat),
90 mg sodium, 4.2 g carbs, 0 g fiber,
0 g sugar, 8 g protein
Protein (g per 3 oz): 8
Omega-3s (mg per 3 oz): 584
Mercury levels (parts per
billion): 39
10 # Pacific Wild Oysters
While oystersโ protein per ounce may appear low at first, shuck a
plate of just six of these pearl-yielding mollusks and your protein
profit skyrockets to 28 grams along with 2,064 mg of omega-3s.
Anti-inflammatory properties of omega-3s arenโt the only benefit of
eating oysters. In fact, their high levels of zinc may help brighten
your mood, but could also be the root of their well-known
reputation as an aphrodisiac. A study in Nutrition found that six
months of zinc supplementation among slightly zinc-deficient
elderly men doubled serum levels of testosteroneโthe hormone
whose levels reflects libido.
9 # Sockeye Salmon
9. Nutrition (per 3 oz serving): 105
calories, 3.6 g fat (0.8 g saturated
fat), 51 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 17 g protein
Protein (g per 3 oz): 17
Omega-3s (mg per 3 oz): 655
Mercury levels (parts per
billion): 350
These fish are strong and aggressive, which is why lifeguards are
taught to remove swimmers from the water when they see any
signs of bluefish feeding frenzies. During these frenzies, bluefish
will continue to attack and eat anything in their way even after
theyโve eaten their fill. (Sounds just like what happens after you
eat these 24 foods that make you hungrier.) This overeating is
most likely the reason that bluefish have a fairly high mercury
level. Because of the medium levels of mercury, be sure to
consume this fish in moderation, but when you do, itโll give you a
great source of omega-3s and lean protein.
Nutrition (per 3 oz serving): 101
calories, 2.9 g fat (0.6 g saturated
fat), 26 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 17.4 g protein
Protein (g per 3 oz): 17.4
Omega-3s (mg per 3 oz): 499
Mercury levels (parts per
billion): 344
12 # Wild Rainbow Trout
Following a rainbow can lead you to a pot of gold: a lean-
protein and omega-3 pot of gold, that is. Because of moderate
PCB contamination due to their lake habitats, the
Environmental Defense Fund (EDF) recommends kids limit
consumption to two to three meals a month, depending on
their age.
11 # Bluefish
10. Nutrition (per 3 oz serving): 78
calories, 1.2 g fat (0.3 g saturated
fat), 37 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 13.2 g protein
Protein (g per 3 oz): 13.2
Omega-3s (mg per 3 oz): 415
Mercury levels (parts per
billion): 44
Technically, and quite surprisingly, a squid is a type of mollusk: the
same family as mussels and clams. This is because squid used to have
a shell just like these other shellfish, but over time, it was reduced
down to a pen-like structure. Well, use that pen to write down squid
(or calamari) on your grocery list. Squid is so high in omega-3s that
itโs a source of omega-3 supplement oil.
14 # Mussels Farmed or wild, mussels are a great source of protein and omega-3s
and a super source of vitamin B12 with 170 percent of your daily
recommended intake per 3 ounces (which is equivalent to only five
musselsโway fewer than youโll get in any classic mussel dish). It
turns out, farmed mussels are raised in an environmentally
responsible manner that may actually improve the surrounding
marine environment.
13 # Squid
Nutrition (per 3 oz serving): 73
calories, 1.9 g fat (0.4 g saturated
fat), 243 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 10.1 g protein
Protein (g per 3 oz): 10.1
Omega-3s (mg per 3 oz): 375
Mercury levels (parts per
billion): 28
11. Nutrition (per 3 oz serving): 74
calories, 0.9 g fat (0.2 g saturated
fat), 249 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 15.4 g protein
Protein (g per 3 oz): 15.4
Omega-3s (mg per 3 oz): 273
Mercury levels (parts per
billion): 95
These BlueClaws are found on the Atlantic coast, and will most
certainly be the fresh crab of choice if you ever visit a Maryland
crab restaurant. Youโll have to eat four of the crustaceans to
meet the 3-ounce serving, but we donโt think thatโll be too much
of a problem if you belly up to an old-fashioned crab shack..
Nutrition (per 3 oz serving): 85
calories, 1.1 g fat (0.2 g saturated
fat), 54 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 17.4 g protein
Protein (g per 3 oz): 17.4
Omega-3s (mg per 3 oz): 264
Mercury levels (parts per
billion): 230
16 # Gray and Red Snapper The Red Snapper is one of the Gulf of Mexicoโs signature fish. For
many commercial fishermen, itโs primarily where their profits come
from. In fact, back in 2011, Gulf fishermen harvested 3.6 million
pounds of red snapper that were valued at $11.4 million. Weโre
definitely on board with its popularityโthe fish is a great source of
lean protein to help build muscle, boost your metabolism, and
increase feelings of fullness.
15 # Blue Crab
12. Nutrition (per 3 oz serving): 82
calories, 2 g fat (0.4 g saturated fat),
59 mg sodium, 0 g carbs, 0 g fiber, 0
g sugar, 15 g protein
Protein (g per 3 oz): 15
Omega-3s (mg per 3 oz): 641
Mercury levels (parts per
billion): 295
Stripers are a long-lived species, and many live to over 30 years
of age. Their long life may expose them to and influence their
increased levels of mercury, which accounts for the 295 ppb. Itโs
also a reason for their large sizeโthe world record for striped
bass is over 81 pounds! And all that meat is packed with omega-
3s and vitamin B12.
Nutrition (per 3 oz serving): 82
calories, 1.7 g fat (0.4 g saturated
fat), 58 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 15.7 g protein
Protein (g per 3 oz): 15.7
Omega-3s (mg per 3 oz): 506
Mercury levels (parts per
billion): 120
18 # Black Sea Bass
This petite fish inhabits the eastern coast, from Maine to Florida.
Besides finding it in restaurants, the black sea bass is also a popular
recreational catch. Chilean sea bass, however, shouldnโt be
consumed as often as its mercury levels are 357 ppb.
17 # Wild Striped Bass
13. Nutrition (per 3 oz serving): 88
calories, 0.9 g fat (0.3 g saturated
fat), 31 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 18.7 g protein
Protein (g per 3 oz): 18.7
Omega-3s (mg per 3 oz): 217
Mercury levels (parts per
billion): 198
Skipjack tuna is smaller than its yellowfin cousin, which helps it to
soaks up fewer toxins. Even with its smaller size, it still has almost
200 ppb of mercury, so be mindful of the frequency of which you eat
itโespecially if you buy bulk-buying mecca Costcoโs new sustainable
(and affordable) skipjack tuna brand. What is sustainable tuna? Itโs
tuna that is FAD-free: fish aggregating devices (FADs) are large nets
that can kill sharks, rays, and turtles that are caught along with the
tuna.
Nutrition (per 3 oz serving): 77
calories, 0.8 g fat (0.2 g saturated
fat), 53 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 16.5 g protein
Protein (g per 3 oz): 16.5
Omega-3s (mg per 3 oz): 215
Mercury levels (parts per
billion): 141
20 # Perch
Perch are a popular sport fish species because they put up a good
fight. That fight certainly pays off with some good protein and
healthy fats.
19 # Skipjack Tuna
14. Nutrition (per 3 oz serving): 73
calories, 0.8 g fat (0.1 g saturated
fat), 251 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 14.8 g protein
Protein (g per 3 oz): 14.8
Omega-3s (mg per 3 oz): 261
Mercury levels (parts per
billion): 120
Earning its name from a town in Washington where itโs found,
Dungeness crabs live in the chilly Pacific waters on the West Coast.
While not a top source of omega-3s per ounce, when it comes to
serving size, a single king crab is just under 6 ounces, so if you eat the
whole thing, youโre looking at 28 grams of protein and 500 mg omega-
3s per crab. Besides filling your belly, you can ease your mind knowing
that Seafood Watchโone of the most popular sustainable seafood
advisory listsโhas given the crab a sustainable seafood rating of
โBest Choice.โ
Nutrition (per 3 oz serving): 43
calories, 1.4 g fat (0.4 g saturated
fat), 71 mg sodium, 2.3 g carbs, 0 g
fiber, 0.5 g sugar, 4.8 g protein
Protein (g per 3 oz): 4.8
Omega-3s (mg per 3 oz): 263
Mercury levels (parts per
billion): 18
22 # Wild Eastern Oysters
Compared to these oystersโ pacific cousins, their slightly smaller size
means your omega-3 gain is significantly reduced. When looking for the
best mollusk, examine their shells: Atlantic oysters have a smoother
and rounder shell while Pacific oysters have a sharper and more rigid
shell. Why? The Pacific ocean is much rougher than the Atlantic, so
oysters hailing from this ocean form a tougher shell to protect
themselves. Donโt throw these shells to the side just yet, though.
Oysters have been found to be full of iron, and just 6 of these provide
21 percent of your recommended daily allowance. Good news since
iron deficiencies have been linked to a significant increase in fat gene
expression.
21 # Dungeness Crab
15. Category 2: The Least Nutritious Fish.
These fish all ranked in the bottom half of the pack regarding their amounts of omega- 3โs, protein, and average mercury levels. High mercury levels
(above 800 ppb) sent fish to the bottom of the net, as well as fish that had lower than 100 mg of omega-3s. Translation: Shrimp isnโt super awful for you,
but itโs ranked poorly because it doesnโt have a whole lot going on in terms of nutrition, either. And sure, swordfish has a lot of protein, but itโs like
drinking mercury. Farmed fish also found a place on the worst list, as theyโre typically fed an unnatural diet that may include animal products, soy, and
dyes.
16. Nutrition (per 3 oz serving): 82
calories, 1.96 g fat (0.4 g saturated
fat), 45 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 14.9 g protein
Protein (g per 3 oz): 14.9
Omega-3s (mg per 3 oz): 365
Mercury levels (parts per
billion): 883
Tilefish has the highest mercury level among all varieties of fish, with
883 parts of mercury per billion. And those you find from the Gulf of
Mexico? Mercury levels can reach up to 1,445 ppb! Thatโs 45% higher
than the USDA allowed maximum.
Nutrition (per 3 oz serving): 110
calories, 3.8 g fat (0.8 g saturated
fat), 67 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 17.8 g protein
Protein (g per 3 oz): 17.8
Omega-3s (mg per 3 oz): 717
Mercury levels (parts per
billion): 882
2 # Shark
You should always swim away from sharks, in sea and on land. With
terrifying mercury levels at 883 ppb, no amount of omega-3s or
protein can justify this catch.
1 # Tilefish
17. Nutrition (per 3 oz serving): 122
calories, 5.7 g fat (1.4 g saturated
fat), 69 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 16.7 g protein
Protein (g per 3 oz): 16.7
Omega-3s (mg per 3 oz): 641
Mercury levels (parts per
billion): 893
Like all the fish ranked below it, swordfish contains dangerously high
levels of mercury, an element which acts as an endocrine disruptor.
An endocrine disruptor is a fake hormone that tricks your body into
holding on to fat, burning fewer calories, and reducing levels of leptin,
a hormone that regulates appetite. The marlin fish, one of this
billfishโs cousins, is even worse: It has mercury levels at 1,517 ppb. Its
high levels of selenium and vitamin D are what kept it better-for-you
than the next big guyโฆ
Nutrition (per 3 oz serving): 81
calories, 1.4 g fat (0.5 g saturated
fat), 44 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 17 g protein
Protein (g per 3 oz): 17
Omega-3s (mg per 3 oz): 77
Mercury levels (parts per
billion): 19
4 # Tilapia
Deficient of omega-3s, and typically accompanied by an
astronomical level of omega-6s, this fish is worse for your belly than
bacon. Additionally, most tilapia is farm-raised and fed a diet of corn
instead of lake plants and algae, making them the turducken of
seafood: Junk stuffed with junk surrounded by junk.
3 # Swordfish
18. Nutrition (per 3 oz serving): 93
calories, 0.4 g fat (0.1 g saturated
fat), 38 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 20.7 g protein
Protein (g per 3 oz): 20.7
Omega-3s (mg per 3 oz): 85
Mercury levels (parts per
billion): 270
You might see this fish listed on your sushi menu as โHamachiโ or
โBuri.โ In Tokyo cuisine, โHamachiโ is used to described yellowtail
that is farmed. While natural buri swim thousands of miles in their
lifetimes, hamachi donโt get much exercise while being farmed in
fishnets, resulting in a noticeable difference in the quality of fish oil,
and could account for this tunaโs low levels of omega-3s.
Nutrition (per 3 oz serving): 78
calories, 0.9 g fat (0.2 g saturated
fat), 45 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 16.5 g protein
Protein (g per 3 oz): 16.5
Omega-3s (mg per 3 oz): 210
Mercury levels (parts per
billion): 417
6 # Grouper
A popular fish in Florida, the grouper is a bottom eating fish with
hearty, but light, meat. This large fish prefers to swallow its prey
(including fish, octopi, and crustaceans) whole. Because of itโs high
mercury levels, youโd do best to eat this fish as often as you
vacation.
5 # Yellowtail Tuna
19. Nutrition (per 3 oz serving): 61
calories, 0.2 g fat (0 g saturated fat),
93 mg sodium, 0 g carbs, 0 g fiber, 0
g sugar, 14.9 g protein
Protein (g per 3 oz): 14.9
Omega-3s (mg per 3 oz): 57
Mercury levels (parts per
billion): 144
If you want to salvage any nutritional value from this fish, please donโt
bread and fry it for fish sticks. Codโs high protein content and amino
acid profile contribute to the fishโs satiating properties. In fact, a
study in the European Journal of Clinical Nutrition found that people
ate 11 percent less at dinner after having cod for lunch versus those
who ate a beef lunch.
Nutrition (per 3 oz serving): 59
calories, 0.42 g fat (0.1 g saturated
fat), 333 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 10.3 g protein
Protein (g per 3 oz): 10.3
Omega-3s (mg per 3 oz): 88
Mercury levels (parts per
billion): 40
8 # Scallops
Nope, scallops arenโt ranked so low because theyโre often guilty by
association with creamy and decadent restaurant sauces (not great
for weight loss). Despite being high-protein and low-calorie, these
mollusks wonโt provide you with a ton of omega-3s. However,
theyโre still great for your waistline. One study published in
the Journal of Food Science found bioactive capsules made from
scallop byproducts show significant anti-obesity effects. Throw tiny
bay scallops on top of a salad or eat diver scallops with a lemony
farro risotto.
7 # Wild Pacific Cod
20. Nutrition (per 3 oz serving): 73
calories, 0.8 g fat (0.2 g saturated
fat), 511 mg sodium, 3 g carbs, 0 g
fiber, 0 g sugar, 12.5 g protein
Protein (g per 3 oz): 12.5
Omega-3s (mg per 3 oz): 91
Mercury levels (parts per
billion): 28
Steamed, littleneck, cockles, you name it. Clams are a hard-shelled
fish with an amazing secret: They are the worldโs greatest source of
Vitamin B12 (according to the FDA, that is). Cooking the little shells
bumps up their Vitamin B12 levels to 84 microgramsโthatโs 1,402
percent your daily recommended value! Unfortunately, thatโs not the
only reason we came to the fish party. Clams are seriously lacking on
the omega-3 and protein fronts compared to their peers.
Nutrition (per 3 oz serving): 101
calories, 5 g fat (1.1 g saturated fat),
83 mg sodium, 0 g carbs, 0 g fiber, 0
g sugar, 13 g protein
Protein (g per 3 oz): 13
Omega-3s (mg per 3 oz): 62
Mercury levels (parts per
billion): 12
10 # Farmed Catfish
Farmed catfish may be raised in clean, fresh water but they contain
significantly fewer valuable omega-3s compared to their wild
counterparts. Even though catfish are naturally omnivores, farmed
fish are fed unnatural diets of soybeans, corn, and rice.
9 # Clams
21. The number 1 top US consumed seafood, shrimp is rich in iodine, a
building block of your metabolism-running thyroid hormones. Shrimp
is a low-fat, low-calorie shellfish that can be enjoyed weekly, due to
its low mercury content. Unfortunately, you wonโt get much heart-
healthy, immunity-boosting omega-3 benefits, but they still taste
great with pasta in shrimp scampi or in our Shrimp and Grits recipe.
Nutrition (per 3 oz serving): 63
calories, 0.4 g fat (0.1 g saturated
fat), 181 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 13.9 g protein
Protein (g per 3 oz): 13.9
Omega-3s (mg per 3 oz): 112
Mercury levels (parts per
billion): 164
12 # Haddock A popular fish of frozen fish and chips (one of the unhealthiest foods
on the planet), you can pick this fish up from the store when itโs in
season between November and April, as the cold weather makes
the flesh firmer. Despite its firmness, Haddock lacks many
nutritional benefits, which is why it lands low on our ranking.
Substitute it for halibut, another white-fleshed fish with more
omega-3s.
11 # Shrimp
Nutrition (per 3 oz serving): 72
calories, 0.4 g fat (0.1 g saturated
fat), 481 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 17 g protein
Protein (g per 3 oz): 17
Omega-3s (mg per 3 oz): 52
Mercury levels (parts per
billion): 53
22. Donโt confuse this fish with cod. Although the pollock is closely
related to the Atlantic cod, it lives in the colder waters in the Alaskan
North Pacific Sea. Furthermore, the FDA just announced that that
โAlaska pollockโ can only be from Alaska. It might seem trivial, but
this label ensures that Alaska will secure their grasp on the pollock
market, kicking out their Russian competitors. Why all the
competition? Pollock is the largest fishery in the U.S. and accounts for
11 percent of U.S. seafood intake.
Nutrition (per 3 oz): 61 calories, 0.8
g fat (0.1 g saturated fat), 53 mg
sodium, 0 g carbs, 0 g fiber, 0 g
sugar, 12.6 g protein
Protein (g per 3 oz): 12.6
Omega-3s (mg per 3 oz): 122
Mercury levels (parts per
billion): 34
14 # Farmed Crawfish
Known as crawfish, crayfish, and crawdads, whatever you choose to
call them, these little crustaceans look and taste a lot like little
lobsters. Typically used in Creole cooking down in Cajun country,
crawfish festivals have been known to pile the little shellfish by the
bucketful. As of 2005, Louisiana supplies 95 percent of the crayfish
harvested in the United States from aquaculture. Theyโre farmed
sustainably in rotation with crops and feed on plant material that
grows naturally in the pond. The only problem? You have to eat 25
of them to get the nutrition levels listed above.
13# Alaskan Pollock
Nutrition (per 3 oz serving): 48
calories, 0.4 g fat (0.1 g saturated
fat), 283 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 10.4 g protein
Protein (g per 3 oz): 10.4
Omega-3s (mg per 3 oz): 141
Mercury levels (parts per
billion): 50
23. A staple of any trip to Maine, this northern lobster has a surprising
low omega-3 concentration but maintains solid protein levels. Youโll
have to eat double the amount of this lobster to get the same omega-
3 levels as itโs spiny cousin (more on that later). Craving this seafood
specialty? Itโs one of meals under 500 calories at Red Lobster.
Nutrition (per 3 oz serving): 70
calories, 0.6 g fat (0.1 g saturated
fat), 125 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 15.1 g protein
Protein (g per 3 oz): 15.1
Omega-3s (mg per 3 oz): 156
Mercury levels (parts per
billion): 70
16 # Wild Atlantic Cod While you wonโt be boosting immunity with this fish, research does
suggest a regular serving of Atlantic cod may help you stay trim. An
eight-week study of 120 men published in Nutrition, Metabolism &
Cardiovascular Diseases found that when combined with a calorie-
restricted diet, participants who consumed cod five times a week
lost more weight and visceral fat and showed better improvements
in their blood pressure than those who ate cod just one or three
times per week.
15 # Northern Lobster
Nutrition (per 3 oz serving): 65
calories, 0.6 g fat (0.2 g saturated
fat), 360 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 14 g protein
Protein (g per 3 oz): 14
Omega-3s (mg per 3 oz): 145
Mercury levels (parts per
billion): 200
24. Canned tuna is a pantry staple because itโs a quick, cheap source of
protein and rich in vitamins and minerals. Itโs also a prime source of one of the
two active omega-3 fatty acids: docosahexaenoic acid (DHA). A study in
the Journal of Lipid Research showed that omega-3 fatty acid supplementation
had the profound ability to turn off abdominal fat genes. DHA, specifically,
can be 40 to 70 percent more effective than itโs sister omega-3, EPA, at down
regulating fat genes in the abdomen, which can prevent belly fat cells from
expanding in size. But what about the mercury? Just make sure itโs light;
canned albacore tuna can have almost triple the levels of mercury. Light tuna
is a smaller fish than albacore, which is why itโs considered a โlow mercury
fishโ and canโand should!โbe enjoyed two to three times a week (or up to 12
ounces), according to the FDAโs most recent guidelines..
Nutrition (per 3 oz serving): 60
calories, 1.6 g fat (0.4 g saturated
fat), 252 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 10.6 g protein
Protein (g per 3 oz): 10.6
Omega-3s (mg per 3 oz): 208
Mercury levels (parts per
billion): 115
18 # Flatfish: Flounder
and Sole These funny-looking, single-sided flatfish rank low on the omega-3 and
protein front, most likely because theyโre fairly thin. Since the industrial
revolution, world fish stocks of these flatfish has decreased to 10 percent of
their original levels, which is a reason to award them a spot on Seafood
Watchโs list of seafood that sustainability-minded consumers should avoid.
17 # Light Canned Tuna
in Water
Nutrition (per 3 oz serving): 73
calories, 0.8 g fat (0.2 g saturated
fat), 210 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 16.5 g protein
Protein (g per 3 oz): 16.5
Omega-3s (mg per 3 oz): 191
Mercury levels (parts per
billion): 118
25. They might fulfill your daily minimum omega-3 requirement, but
catfish are not that clean. Because catfish are bottom feeders who
swim in shallow, muddy river water, they are typically exposed to
toxins like man-made polychlorinated biphenyls (PCBs) that have
been found to influence cognitive deficiencies in exposed infants as
well as affect hormone metabolism in adults...
Nutrition (per 3 oz serving): 177
calories, 11.41 g fat (2.6 g saturated
fat), 50 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 17.4 g protein
Protein (g per 3 oz): 17.4
Omega-3s (mg per 3 oz): 1,671
Mercury levels (parts per
billion): 26
20 # Farmed Atlantic Salmon
Those high levels of omega-3s come with a cost: Soy-fed, farm-
raised salmon (99 percent of Atlantic salmon is now farm-raised due
to overfishing and pollution) is also packed with around 1,900 mg
omega-6s, which actually increase the inflammation omega-3s
combat. Also: Farmed salmon are usually dyed pink, have been
found to be high in PCBs, and have only one-fourth the belly-
flattening vitamin D of their wild cousins.
19 # Wild Freshwater Catfish
Nutrition (per 3 oz serving): 81
calories, 2.4 g fat (0.6 g saturated
fat), 37 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 13.9 g protein
Protein (g per 3 oz): 13.9
Omega-3s (mg per 3 oz): 309
Mercury levels (parts per
billion): 144
26. While Jellied eels might be your favorite roll at sushi restaurants,
Japanese freshwater unagi was listed on Japanโs โred listโ of
endangered species in 2013 after finding a 70 to 90 percent rate of
decline over its last three generations. On the other hand, the
American eel population remains stable and has not warranted
Endangered Species Act (ESA) preservation. So, buy local if you
want to reap its protein-rich benefits.
Nutrition (per 3 oz serving): 118
calories, 5.4 g fat (1.6 g saturated
fat), 50 mg sodium, 0 g carbs, 0 g
fiber, 0 g sugar, 16.4 g protein
Protein (g per 3 oz): 16.4
Omega-3s (mg per 3 oz): 1,140
Mercury levels (parts per
billion): 440
22 # SPANISH MACKEREL
The Spanish Mackerel is essentially the โbest of the worstโ because
what it lacks in the mercury safety department, it (almost) makes up
for in omega-3s. With four and half times your minimum
recommended daily intake, this fish is sure to help fight heart
disease and inflammation. To be safe, the NRDC recommends you
limit eating this fish to three servings or less per month.
21 # Eel
Nutrition (per 3 oz serving): 156
calories, 9.9 g fat (2 g saturated fat),
43 mg sodium, 0 g carbs, 0 g fiber, 0
g sugar, 15.7 g protein
Protein (g per 3 oz): 15.7
Omega-3s (mg per 3 oz): 125
Mercury levels (parts per
billion): 186