The 4 Healthiest Fish To Eat For More Protein and Omega-3s

Fish is rich in protein, omega-3 fatty acids, vitamin D and minerals like iodine and selenium. However, they can contain varying amounts of mercury, a heavy metal. The healthiest fish are those that are rich in nutrients but contain less mercury.

Salmon is one of the best sources of omega-3 fatty acids (omega-3). Your body needs omega-3 to support healthy cell function, hormone production, immunity, and brain, eye, and heart health.

Three ounces (85 grams) of cooked wild Atlantic salmon contain:

• Calories: 155 calories
• Protein: 21.6 grams (g)
• Fat: 6.9g
• Omega-3 fatty acids: 1.8g

Other fish rich in omega-3 include mackerel, herring, sardines, trout and anchovies.

Eating fish or taking omega-3 fatty acids is associated with a lower risk of heart disease. The American Heart Association (AHA) recommends eating two to three servings of fish each week to support heart health.

Sardines are rich in protein and omega-3 fatty acids. They are also low in mercury.

Mercury is a heavy metal that can harm your health if consumed in large quantities. It is found in the environment, including oceans and fresh water, so fish contain it too.

Mercury levels in fish depend on where they live, what they eat, their species, age and size. Some fish contain more mercury while others contain less.

A can (92 grams) of Atlantic sardines contains:

• Calories: 191 calories
• Protein: 22.6g
• Fat: 10.5g
• Omega-3 fatty acids: 0.9g

Health experts recommend eating fish regularly despite its mercury content. This is because the benefits outweigh the risks. Try to choose fish with low to moderate mercury levels.

Other fish low in mercury include tilapia, anchovies, salmon, pollock, cod, sole, haddock, hake, whitefish and scallops.

Fish higher in mercury include shark, swordfish, king mackerel, marlin, tilefish and bigeye tuna.

Tuna contains varying amounts of protein, omega-3 and mercury. Skipjack tuna has one of the highest protein levels among fish and contains less mercury than other types of tuna.

Three ounces (85 grams) of cooked skipjack tuna contains:

• Calories: 112 calories
• Protein: 24g
• Fat: 1.1g
• Omega-3 fatty acids: 0.2g

Other protein-rich fish include cod, halibut, snapper, salmon and sardines.

Fish is one of the few foods rich in vitamin D. Your body needs vitamin D for cell growth and repair, hormone production, bone health, and a strong immune system.

Greenland halibut is one of the richest sources of vitamin D. However, it is low in protein and relatively high in fat.

Three ounces (85 grams) of Greenland halibut contains:

• Calories: 158 calories
• Protein: 12.2g
• Fat: 11.7g
• Omega-3 fatty acids: 0.8g
• Vitamin D: 23 micrograms (mcg), or 116% of the daily value (DV)

Other fish rich in vitamin D include salmon, mackerel, whitefish, trout and cod.

Here are some tips to use when choosing fish:

• Check the freshness: Fresh fish should have a mild smell, firm flesh, without discoloration or dryness, and clear, bright eyes. For frozen fish, choose fully sealed packages with no tears or large ice crystals.
• Opt for fish with low mercury content: Choose fish with low to medium mercury. This helps reduce your exposure to mercury, especially if you eat fish often.
• Consider your goals: All fish contain omega-3 in varying amounts, and their protein, fat, vitamin and mineral content also varies. If your goal is to get the most omega-3, choose fattier fish, like salmon. If your goal is to increase your protein intake, choose leaner fish.
• Opt for healthy cooking methods: Grill, bake, or steam fish instead of frying to reduce added saturated fat. Cook fish to 145°F (63°C) to prevent foodborne illness.