Choosing a fish is always a compromise. It contains the most valuable element - omega-3 fatty acids. Calcium and iodine, which are also rich in seafood, can be obtained from other sources. The meaning of the choice of fish is different: for example, a mackerel, in which there is a lot of omega-3, will give half the total number of calories from fats, including saturated ones. It is better to buy tuna or salmon instead.
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Here is an assessment of the nutritional qualities and nutritional benefits of fish:
- The best sources of omega-3s are: salmon, albacore tuna, mackerel, lake trout, halibut, sardines, herring.
- Fish containing the most protein per serving: tuna, salmon, swordfish (most fish contain an equal amount of protein per serving); The best sources of protein in grams per calorie: lobster, shrimp, tuna and cod.
- Seafood with a lot of vitamin B12: bivalves, mackerel, herring, tuna, rainbow trout and salmon.
- The best sources of iron include bivalves, shrimp, mackerel, and swordfish.
- There is little iron in the meat of tuna and red-eyed stone perch.
- Seafood containing a large amount of zinc: crabs, lobsters, swordfish, bivalves.
- A lot of calcium in canned salmon with bones.
- Most common fat, saturated fat, and calories are found in mackerel.
- Least fat in lobster and ruff.