Best fish for a healthy diet

Iron-rich
Fish (1 - 5)
Black CaviarRed CaviarAtlantic 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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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)
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 clottingN.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 clottingN.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"
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