Unfortunately, another element primarily found in fish is mercury.
We also used nutritional perks like selenium, vitamin B12, and vitamin D to break any ties.
Read on to find out which fish are keepers and which you should throw back.
Shutterstock
(Plus, don’t missThe #1 Best Juice to Drink Every Day, Says Science.)
And sure, swordfish has a lot of protein, but it’s like drinking mercury.
To be safe, the NRDC recommends you limit eating this fish to three servings or less per month.
Shutterstock
So, buy local if you want to reap its protein-rich benefits.
But what about the mercury?
Just see to it it’s light; canned albacore tuna can have almost triple the levels of mercury.
Shutterstock
Craving this seafood specialty?
It’s one ofmeals under 500 caloriesat Red Lobster.
As of 2005, Louisiana supplies 95 percent of the crayfish harvested in the United States from aquaculture.
They’re farmed sustainably in rotation with crops and feed on plant material that grows naturally in the pond.
You have to eat 25 of them to get the nutrition levels listed above.
Furthermore, the FDA just announced that that “Alaska pollock” can only be from Alaska.
Shutterstock
Why all the competition?
Pollock is the largest fishery in the U.S. and accounts for 11 percent of U.S. seafood intake.
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.
Shrimp is a low-fat, low-calorie shellfish that can be enjoyed weekly, due to its low mercury content.
Unfortunately, that’s 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.
Despite being high-protein and low-calorie, these mollusks won’t provide you with a ton of omega-3s.
However, they’re still great for your waistline.
Shutterstock
One study published in theJournal of Food Sciencefound 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.
Cod’s high protein content and amino acid profile contribute to the fish’s satiating properties.
This large fish prefers to swallow its prey (including fish, octopi, and crustaceans) whole.
In Tokyo cuisine, “Hamachi” is used to described yellowtail that is farmed.
With terrifying mercury levels at 883 ppb, no amount of omega-3s or protein can justify this catch.
And those you find from the Gulf of Mexico?
Mercury levels can reach up to 1,445 ppb!
That’s 45% higher than the USDA allowed maximum.
Don’t throw these shells to the side just yet, though.
Good news since iron deficiencies have been linked to a significant increase infat gene expression.
That fight certainly pays off with some good protein and healthy fats.
What is sustainable tuna?
Besides finding it in restaurants, the black sea bass is also a popular recreational catch.
Chilean sea bass, however, shouldn’t be consumed as often as its mercury levels are 357 ppb.
It’s also a reason for their large sizethe world record for striped bass is over 81 pounds!
And all that meat is packed with omega-3s and vitamin B12.
For many commercial fishermen, it’s primarily where their profits come from.
Shutterstock
Well, use that pen to write down squid (or calamari) on your grocery list.
Squid is so high in omega-3s that it’s a source of omega-3 supplement oil.
(Sounds just like what happens after you eat these24 foods that make you hungrier.)
This overeating is most likely the reason that bluefish have a fairly high mercury level.
The anti-inflammatory properties of omega-3s aren’t the only benefit of eating oysters.
Serve with a side of sauteed kale and some quinoa to round out your plate.
Shutterstock
Try it in ourprime rib with Italian herb sauce.
The Atlantic fish has a much higher omega-3 content.
These tiny fish typically come from the Pacific.
Shutterstock
Besides being low-cal, it’s also fillingmaking it a greatweight-lossfood.
Try eating more Pacific than Atlantic fish since the Atlantic halibut is low in numbers.
Just watch out for canned mackerel, which can have mercury levels up to 586 ppb.
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
Shutterstock
