There are so many fish in the sea, but which one to choose? Look for those that are high in muscle-building protein and heart-healthy omega-3 fats but are relatively low in mercury. Below, a few of our favorite types and their protein and mercury levels per 3.5-ounce serving. For more details on mercury levels, check the Seafood Watch List at montereybayaquarium.org.
Fish
- Alaskan Sockeye Salmon: 26g (low mercury level)
- Atlantic Salmon: 25g (low mercury level)
- Sardines: 24g (low mercury level and high in Omega 3’s)
- Albacore Tuna (canned in water): 23g (moderate mercury level, aim for no more than 6 servings a month)
- Tilapia: 22g (low mercury level)
- Halibut: 22g (moderate mercury level, aim for no more than 6 servings a month and high in Omega 3’s)
- Flounder: 15g (low mercury level)
Smart Shellfish
- Clams: 25g (low mercury level)
- Shrimp: 24g (low mercury level)
- Mussels: 24g (low mercury level)
- Scallops: 20g (low mercury level)
- Lobster: 19g (moderate mercury level, aim for no more than 6 servings a month)
- Oysters: 19g (low mercury level)
- Crab: 17.3g (low mercury level)