Smart Seafood Choices



Learn to make smart seafood choices. Seafood has omega-3 and is a good source of low calorie low protein, but there are also risks such as high mercury content and PCBs.

The Oceans Alive site has done an excellent job on identifying the fish to avoid.

In my quest to eat healthier, I've spent the time to research seafood to be sure to find the fish that offer the most benefits while avoiding the mercury and PCBs risks.

The tables below only include smart seafood choices.

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Seafood Table Sorted by Omega-3 Content

Beef

Seafood

Calories

Total Fat (g)

Saturated Fat (g)

Cholesterol

(mg)

Omega-3 (g)

Salmon, Wild Atlantic

182

8.13

1.257

71

1.840

Whitefish

172

7.51

1.162

77

1.612

Trout, Rainbow

169

7.2

3.105

68

1.154

Salmon, Coho

139

4.3

1.054

55

1.059

Scallops, Sea/Bay

112

1.4

.146

53

.859

Flounder

117

1.53

.363

68

.501

Sole

117

1.53

.363

68

.501

Perch

121

2.09

.313

54

.374

Clams

148

1.95

.188

67

.284

Haddock

112

.93

.167

74

.238

Catfish, Farmed

152

8.02

.23

64

.177

Cod

105

.86

.168

55

.158

Tilapia

128

2.65

.94

57

.135

Pollock

118

1.26

.17

91

.091

Lobster

98

.59

.107

72

.084

* Based 3.5 ounce / 100 gram serving size - cooked (baked or moist heat) - USDA National Nutrient Database for Standard Reference, Release 18

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Seafood Table Sorted by Calories

Beef

Seafood

Calories

Total Fat (g)

Saturated Fat (g)

Cholesterol

(mg)

Omega-3 (g)

Lobster

98

.59

.107

72

.084

Cod

105

.86

.168

55

.158

Scallops, Sea/Bay

112

1.4

.146

53

.859

Haddock

112

.93

.167

74

.238

Flounder

117

1.53

.363

68

.501

Sole

117

1.53

.363

68

.501

Pollock

118

1.26

.17

91

.091

Perch

121

2.09

.313

54

.374

Tilapia

128

2.65

.94

57

.135

Salmon, Coho

139

4.3

1.054

55

1.059

Clams

148

1.95

.188

67

.284

Catfish, Farmed

152

8.02

.23

64

.177

Trout, Rainbow

169

7.2

3.105

68

1.154

Whitefish

172

7.51

1.162

77

1.612

Salmon, Wild Atlantic

182

8.13

1.257

71

1.840

* Based 3.5 ounce / 100 gram serving size - cooked (baked or moist heat) - USDA National Nutrient Database for Standard Reference, Release 18

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Research

Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women. The Journal of American Medical Association, 2002

Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease. American Heart Association - Scientific Statement, 2002

Omega-3 Fatty Acids and Cardiovascular Disease - Fishing for a Natural Treatment. British Medical Journal, 2004

Global Assessment of Polybrominated Diphenyl Ethers in Farmed and Wild Salmon. Environmental Science Technology, 2004

Global Assessment of Polybrominated Diphenyl Ethers in Farmed and Wild Salmon. Environmental Science Technology, 2004

Related Links

Mercury in Seafood Calculator

Walet-Size Seafood Selector - Be an eco-card-carrying seafood lover. Carry the Pocket Seafood Selector with when you shop or dine out.

Best and Worst Seafood Choices - another great resource by Oceans Alive outlining smart seafood choices and unwise seafood choices.

For smart seafood choices recipes
in addition to healthy heart recipes, CLICK HERE.

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This page was last updated on 6/7/06.











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