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Best fish for a healthy diet

Fish (1 - 5)

	Black Caviar1	Red Caviar2	Atlantic Sardine (canned in oil, drained, with bones)3	European Anchovy (canned in oil, drained)4	Bluefin Tuna (raw)5	American Shad (raw)6	Atlantic Salmon (raw)7	Chinook Salmon (raw)8	Atlantic Mackerel (raw)9	Light Tuna (canned in oil, salted, drained)10

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	Black Caviar	Red Caviar	Atlantic Sardine (canned in oil, drained, with bones)	European Anchovy (canned in oil, drained)	Bluefin Tuna (raw)	American Shad (raw)	Atlantic Salmon (raw)	Chinook Salmon (raw)	Atlantic Mackerel (raw)	Light Tuna (canned in oil, salted, drained)
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Summary
Summary	General values (100) Fats (86) Minerals (96) Vitamins (100) Antioxidants (0) Amino acids (55)	General values (100) Fats (86) Minerals (96) Vitamins (100) Antioxidants (0) Amino acids (55)	General values (66) Fats (69) Minerals (94) Vitamins (61) Antioxidants (0) Amino acids (61)	General values (79) Fats (69) Minerals (100) Vitamins (69) Antioxidants (51) Amino acids (49)	General values (56) Fats (64) Minerals (28) Vitamins (93) Antioxidants (0) Amino acids (68)	General values (60) Fats (76) Minerals (41) Vitamins (65) Antioxidants (0) Amino acids (82)	General values (58) Fats (77) Minerals (33) Vitamins (83) Antioxidants (39) Amino acids (89)	General values (60) Fats (72) Minerals (48) Vitamins (79) Antioxidants (0) Amino acids (87)	General values (61) Fats (77) Minerals (34) Vitamins (86) Antioxidants (0) Amino acids (90)	General values (64) Fats (70) Minerals (46) Vitamins (62) Antioxidants (75) Amino acids (50)
General values
Higher water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
Higher 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	59.61g	50.3g	68.09g	68.19g	64.89g	71.64g	63.55g	59.83g
More proteins 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.
More proteins 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	24.62g	28.89g	23.33g	16.93g	20.42g	19.93g	18.6g	29.13g
More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
More iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.	11.88mg	11.88mg	2.92mg	4.63mg	1.02mg	0.97mg	0.34mg	0.25mg	1.63mg	1.39mg
More sodium per 100gSodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.
More sodium per 100gSodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.	1500mg	1500mg	307mg	3668mg	39mg	51mg	59mg	47mg	90mg	416mg
More food 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).
More food 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	871kJ	879kJ	602kJ	824kJ	871kJ	750kJ	858kJ	830kJ
Total score for "General values"
Total score for "General values"
Fats
More 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.
More 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	11.45g	9.71g	4.9g	13.77g	13.42g	10.43g	13.89g	8.21g
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	1.53g	2.2g	1.26g	3.13g	3.05g	3.1g	3.26g	1.53g
More 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.
More 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	3.87g	3.77g	1.6g	5.72g	3.77g	4.4g	5.46g	2.95g
More 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.
More 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	5.15g	2.56g	1.43g	3.27g	3.89g	2.8g	3.35g	2.88g
Less 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.
Less 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	142mg	85mg	38mg	75mg	55mg	50mg	70mg	18mg
Total score for "Fats"
Total score for "Fats"
Minerals
More ash per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
More ash per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).	6.5g	6.5g	3.38g	11.1g	1.18g	1.32g	1.13g	1.33g	1.35g	2.76g
More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.	275mg	275mg	382mg	232mg	8mg	47mg	9mg	26mg	12mg	13mg
More 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.
More 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	39mg	69mg	50mg	30mg	27mg	95mg	76mg	31mg
More 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.
More 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	490mg	252mg	254mg	272mg	240mg	289mg	217mg	311mg
More zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.
More zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.	0.95mg	0.95mg	1.31mg	2.44mg	0.6mg	0.37mg	0.36mg	0.44mg	0.63mg	0.9mg
Total score for "Minerals"
Total score for "Minerals"
Vitamins
More 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.
More 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	0mg	0mg	0mg	0mg	3.9mg	4mg	0.4mg	0mg
More thiamin per 100gThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
More thiamin per 100gThiamin (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	80mg	78mg	241mg	150mg	207mg	54mg	176mg	38mg
More riboflavin per 100gRibolflavin (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.
More riboflavin per 100gRibolflavin (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	227mg	363mg	251mg	240mg	155mg	113mg	312mg	120mg
More niacin per 100gNiacin 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.
More niacin per 100gNiacin 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	5.25mg	19.9mg	8.65mg	8.4mg	8.67mg	8.42mg	9.08mg	12.4mg
More vitamin A (IU) per 100gVitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.
More vitamin A (IU) per 100gVitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.	905IU	905IU	108IU	40IU	2183IU	106IU	193IU	453IU	167IU	77IU
Total score for "Vitamins"
Total score for "Vitamins"
Antioxidants
More 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.
More 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.	2mg	N.A.	N.A.	1mg	N.A.	N.A.	2mg
More 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
More 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.	0.17mg	N.A.	N.A.	0.3mg	N.A.	N.A.	3.96mg
More 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
More 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.	N.A.	N.A.	5mg	N.A.	N.A.	1.24mg
More betaine per 100gBetaine is an amino-acid that contributes to protein synthesis and contributes to the proper functioning of the liver.
More 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.	N.A.	N.A.	3mg	N.A.	N.A.	N.A.
Total score for "Antioxidants"
Total score for "Antioxidants"
Amino acids
More 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.
More 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	276g	324g	261g	190g	209g	225g	208g	326g
More 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.
More 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	1.08g	1.27g	1.02g	742g	860g	879g	815g	1.28g
More 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.
More 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	1.13g	1.33g	1.07g	780g	968g	924g	857g	1.34g
More 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.
More 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	2g	2.35g	1.9g	1.38g	1.61g	1.63g	1.51g	2.37g
More lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
More 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	2.26g	2.65g	2.14g	1.55g	1.87g	1.84g	1.71g	2.67g
Total score for "Amino acids"
Total score for "Amino acids"