Best fish for a healthy diet

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