AllTop 10
Best fish for a healthy diet
Which are the healthiest and most nutritious fish?
Best fish of 2020 (1 - 5)
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| fish comparison | Comparison winner Red Caviar | Comparison winner Black Caviar | Comparison winner Atlantic Sardine (canned in oil, drained, with bones) | Comparison winner European Anchovy (canned in oil, drained) | Comparison winner Bluefin Tuna (raw) | Comparison winner American Shad (raw) | Comparison winner Atlantic Salmon (raw) | Comparison winner Chinook Salmon (raw) | Comparison winner Atlantic Mackerel (raw) | Comparison winner Light Tuna (canned in oil, salted, drained) |
| Image |  100points |  100points |  79points |  79points |  69points |  67points |  65points |  65points |  64points |  61points |
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| 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 |
| More 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. | ||||||||||
| More 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" | ||||||||||
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