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)
