5 Good Fish to Eat and Their Nutritional Benefits
5 Good Fish to Eat and Their Nutritional Benefits
Looking for healthy and good fish to add to your diet? Here are 5 of the best choices, packed with essential nutrients and low in contaminants.
1. Salmon
- Rich in omega-3 fatty acids, which support heart and brain health
- Good source of protein, vitamin D, and selenium
| Nutrient | Amount per 3-ounce serving |
|---|---|
| Calories | 175 |
| Protein | 20 grams |
| Omega-3 fatty acids | 1,500 mg |
| Vitamin D | 400 IU |
| Selenium | 55 mcg |
Success Story
"I've been eating salmon regularly for the past few years, and I've noticed a big difference in my overall health. My heart feels stronger, my brain is sharper, and my skin looks healthier." - American Heart Association
2. Tuna
- Excellent source of lean protein
- Rich in omega-3 fatty acids, which support brain and eye health
- Contains vitamin B12, which is essential for energy production
| Nutrient | Amount per 3-ounce serving |
|---|---|
| Calories | 100 |
| Protein | 25 grams |
| Omega-3 fatty acids | 500 mg |
| Vitamin B12 | 1.5 mcg |
Success Story
"Tuna is a great choice for people who are trying to lose weight or build muscle. It's packed with protein and low in calories." - National Institutes of Health
3. Cod
- Mild-flavored, white fish that is versatile and easy to cook
- Rich in protein, vitamin B12, and selenium
- Low in calories and fat
| Nutrient | Amount per 3-ounce serving |
|---|---|
| Calories | 90 |
| Protein | 20 grams |
| Vitamin B12 | 1.5 mcg |
| Selenium | 30 mcg |
Success Story
"Cod is a great choice for people who are new to eating fish. It has a mild flavor and is easy to digest." - Mayo Clinic
4. Halibut
- Firm-textured fish with a slightly sweet flavor
- Rich in protein, omega-3 fatty acids, and vitamin D
- Excellent source of selenium, which supports thyroid function
| Nutrient | Amount per 3-ounce serving |
|---|---|
| Calories | 110 |
| Protein | 20 grams |
| Omega-3 fatty acids | 1,000 mg |
| Vitamin D | 200 IU |
| Selenium | 60 mcg |
Success Story
"Halibut is a delicious and nutritious fish that is perfect for grilling, baking, or frying. It's also a good source of protein and omega-3 fatty acids." - Seafood Nutrition Partnership
5. Mackerel
- Oily fish that is high in omega-3 fatty acids
- Rich in protein, vitamin B12, and selenium
- Contains astaxanthin, a powerful antioxidant that may protect against heart disease and cancer
| Nutrient | Amount per 3-ounce serving |
|---|---|
| Calories | 180 |
| Protein | 17 grams |
| Omega-3 fatty acids | 2,000 mg |
| Vitamin B12 | 2.2 mcg |
| Selenium | 30 mcg |
Success Story
"Mackerel is a great choice for people who want to boost their heart health. It's high in omega-3 fatty acids, which have been shown to reduce the risk of heart disease." - American Heart Association
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