Sardines Pack The Most Nutrition Per Tiny Bite
When it comes to nutritional bang for your buck, sardines absolutely dominate the seafood world. These tiny fish are the MVP of the seafood world, providing one of the highest levels of omega-3 fatty acids and the lowest levels of mercury of any fish. Gram for gram, canned sardines have even more of this powerhouse nutrient than salmon. Beyond their omega-3 content, sardines are also one of the best dietary sources of calcium, with a single can providing as much as a glass of milk.
Wild Salmon Stands As The Gold Standard
Salmon has earned its reputation as a nutritional superstar for good reason. While sardines take the top spot for the healthiest fish, salmon is a close contender offering many of the same benefits with a milder flavor. Alaska’s wild-caught salmon are both healthier and more sustainable, packing 1,210 mg of omega-3s per 3-ounce serving and carrying few contaminants. Salmon is a great option for your diet overall, but if your budget allows, opt for the wild variety.
Trout Delivers More Vitamin D Than Most Fish
Rainbow trout deserves serious consideration for your regular fish rotation. Trout is lower in calories than other fish but still has plenty of protein and omega-3 fats, with 81% of your daily value of vitamin D. Though lake trout are high in contaminants, nearly all the trout you will find in the market is farmed rainbow trout, which are more protected from contaminants and fed a fish meal diet. This makes rainbow trout one of the cleanest fish options available today.
Herring Offers Maximum Omega-3s With Minimal Mercury
Herring stands out as an exceptional choice that many people overlook. Fatty fish like herring provide around 1.7 grams of omega-3s per 3 ounce serving and boast more omega-3 fatty acids than either salmon or tuna. Herring contains less mercury than other omega-3-rich fish you may be eating, like tuna, king mackerel, swordfish and halibut. The combination of high omega-3 content and low mercury levels makes herring an incredibly smart seafood choice.
Pacific Mackerel Brings Powerful Anti-Inflammatory Benefits
Not all mackerel is created equal, and Pacific mackerel deserves recognition as a healthy option. Atlantic and Atka mackerel from Alaska are high in inflammation-fighting omega-3s and low in mercury. Pacific mackerel is different from King mackerel, as King mackerel is larger and lives longer, so it accumulates more mercury. You can often buy Pacific mackerel canned, and it works well as a topping on toast or flaked into salads.
Anchovies Provide Premium Nutrition In A Small Package
These tiny fish might be small, but they’re nutritional giants. The best sources of healthy omega-3 fats include salmon, trout, sardines and anchovies. Children should only be fed fish from the “Best Choices” list that are even lower in mercury, and anchovies make this exclusive list. Like sardines, anchovies are caught wild and offer sustainable nutrition with excellent omega-3 content and virtually no mercury concerns.
Shark Tops The Dangerous Mercury List
Shark consistently appears on every “avoid” list for good reason. Do not eat shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury and pose the greatest risk. Fish that contain high levels of mercury include shark, ray, swordfish, barramundi, gemfish, orange roughy, ling and southern bluefin tuna. The mercury levels in shark can be extremely dangerous, especially for pregnant women and children.
Swordfish Contains Extremely High Mercury Concentrations
Swordfish might look impressive on a restaurant menu, but its mercury content makes it a serious health risk. Avoid eating tilefish from the Gulf of Mexico, swordfish, and shark as these fish have the highest levels of mercury. These include shark, swordfish, fresh tuna, marlin, king mackerel, tilefish from the Gulf of Mexico, and northern pike. The large size and long lifespan of swordfish allow mercury to accumulate to dangerous levels.
King Mackerel Accumulates Too Much Mercury To Be Safe
While Pacific mackerel is healthy, King mackerel is an entirely different story. King mackerel, especially ones caught in the Pacific Ocean, are high in mercury and doctors say young children and women who are pregnant or nursing should avoid them completely. The fish with the highest mercury levels include King mackerel, shark, swordfish, tuna, and tilefish. The distinction between Pacific and King mackerel is crucial for your health.
Orange Roughy Lives Too Long And Accumulates Too Much Mercury
Orange roughy presents a unique problem in the fish world due to its incredibly long lifespan. These fish, also known as slimeheads, can live up to 150 years, which means they’ve been around unhealthy elements like mercury for a long time. Also avoid king mackerel, bigeye tuna, orange roughy, and marlin. The extended exposure time allows these fish to concentrate mercury to dangerous levels that make them unsuitable for regular consumption.
Tilefish From The Gulf Exceeds Safe Mercury Limits
Tilefish, particularly those from the Gulf of Mexico, consistently ranks among the most contaminated fish available. Some fish caught by family and friends, such as larger carp, catfish, trout and perch, are more likely to have fish advisories due to mercury or other contaminants. Know which types of fish are lower in mercury in the grocery store and which ones to avoid, including King mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico and Bigeye tuna. The specific mention of Gulf of Mexico tilefish indicates particularly high contamination levels in that region.
