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Best fish for a healthy diet

Fish (1 - 5)

	Black Caviar1	Red Caviar2	Atlantic Mackerel (raw)3	Chinook Salmon (raw)4	Atlantic Salmon (raw)5	European Anchovy (canned in oil, drained)6	Blue Mussel (raw)7	Florida Pompano (raw)8	American Shad (raw)9	Atlantic Sardine (canned in oil, drained, with bones)10

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	Black Caviar	Red Caviar	Atlantic Mackerel (raw)	Chinook Salmon (raw)	Atlantic Salmon (raw)	European Anchovy (canned in oil, drained)	Blue Mussel (raw)	Florida Pompano (raw)	American Shad (raw)	Atlantic Sardine (canned in oil, drained, with bones)
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General values
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.	47.5g	47.5g	63.55g	71.64g	64.89g	50.3g	80.58g	71.12g	68.19g	59.61g
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.	24.6g	24.6g	18.6g	19.93g	20.42g	28.89g	11.9g	18.48g	16.93g	24.62g
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).	264kcal	264kcal	205kcal	179kcal	208kcal	210kcal	86kcal	164kcal	197kcal	208kcal
Energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
Energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).	1105kJ	1105kJ	858kJ	750kJ	871kJ	879kJ	360kJ	686kJ	824kJ	871kJ
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.	4g	4g	0g	0g	0g	0g	3.69g	0g	0g	0g
Total score for "General values"
Total score for "General values"
Fats
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.	17.9g	17.9g	13.89g	10.43g	13.42g	9.71g	2.24g	9.47g	13.77g	11.45g
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.	4.06g	4.06g	3.26g	3.1g	3.05g	2.2g	425g	3.51g	3.13g	1.53g
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	4.63g	4.63g	5.46g	4.4g	3.77g	3.77g	507g	2.59g	5.72g	3.87g
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	7.41g	7.41g	3.35g	2.8g	3.89g	2.56g	606g	1.14g	3.27g	5.15g
Cholesterol per 100gCholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.
Cholesterol per 100gCholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.	588mg	588mg	70mg	50mg	55mg	85mg	28mg	50mg	75mg	142mg
Total score for "Fats"
Total score for "Fats"
Minerals
Ash content per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
Ash content per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).	6.5g	6.5g	1.35g	1.33g	1.13g	11.1g	1.59g	1.1g	1.32g	3.38g
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.	356mg	356mg	217mg	289mg	240mg	252mg	197mg	195mg	272mg	490mg
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.	275mg	275mg	12mg	26mg	9mg	232mg	26mg	22mg	47mg	382mg
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.	300mg	300mg	76mg	95mg	27mg	69mg	34mg	27mg	30mg	39mg
Potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
Potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.	181mg	181mg	314mg	394mg	363mg	544mg	320mg	381mg	384mg	397mg
Total score for "Minerals"
Total score for "Minerals"
Vitamins
Vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
Vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.	0mg	0mg	0.4mg	4mg	3.9mg	0mg	8mg	0mg	0mg	0mg
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.	190mg	190mg	176mg	54mg	207mg	78mg	160mg	560mg	150mg	80mg
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.	620mg	620mg	312mg	113mg	155mg	363mg	210mg	120mg	240mg	227mg
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.	120mg	120mg	9.08mg	8.42mg	8.67mg	19.9mg	1.6mg	3mg	8.4mg	5.25mg
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.	3.5mg	3.5mg	856mg	750mg	1.55mg	909mg	500mg	750mg	750mg	642mg
Total score for "Vitamins"
Total score for "Vitamins"
Antioxidants
Beta-tocopherol per 100gBeta-tocopherol is a type of vitamin E, that acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting.
Beta-tocopherol per 100gBeta-tocopherol is a type of vitamin E, that acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting.	N.A.	N.A.	N.A.	N.A.	1mg	2mg	N.A.	N.A.	N.A.	N.A.
Gamma-tocopherol per 100gGamma-tocopherol is one of the chemical compounds of the vitamin E group, found in soybeans and corn oil. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting
Gamma-tocopherol per 100gGamma-tocopherol is one of the chemical compounds of the vitamin E group, found in soybeans and corn oil. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting	N.A.	N.A.	N.A.	N.A.	0.3mg	0.17mg	2mg	N.A.	N.A.	N.A.
Delta-tocopherol per 100gDelta-tocopherol is one of the chemical compounds of the vitamin E group. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting
Delta-tocopherol per 100gDelta-tocopherol is one of the chemical compounds of the vitamin E group. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting	N.A.	N.A.	N.A.	N.A.	5mg	N.A.	N.A.	N.A.	N.A.	N.A.
Betaine per 100gBetaine is an amino-acid that contributes to protein synthesis and contributes to the proper functioning of the liver.
Betaine per 100gBetaine is an amino-acid that contributes to protein synthesis and contributes to the proper functioning of the liver.	N.A.	N.A.	N.A.	N.A.	3mg	N.A.	N.A.	N.A.	N.A.	N.A.
Total score for "Antioxidants"
Total score for "Antioxidants"
Amino acids
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.	323g	323g	208g	225g	209g	324g	133g	207g	190g	276g
Threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.
Threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.	1.26g	1.26g	815g	879g	860g	1.27g	512g	810g	742g	1.08g
Isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
Isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.	1.03g	1.03g	857g	924g	968g	1.33g	518g	851g	780g	1.13g
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.	2.13g	2.13g	1.51g	1.63g	1.61g	2.35g	838g	1.5g	1.38g	2g
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.	1.83g	1.83g	1.71g	1.84g	1.87g	2.65g	889g	1.7g	1.55g	2.26g
Total score for "Amino acids"
Total score for "Amino acids"