Best & Worst Fish to Eat
You should have heard by now how healthy omega 3 fat from fish is. It has a variety of benefits related to its anti-inflammatory nature. It is recommended that American's eat 2-3 meals of fish each week to enjoy the benefits of good fat from the fish. Use the list below of common seafood to get the biggest bag for your bite.
1. Salmon (fresh or frozen) 1.10-1.90 grams omega 3 fat per 3 oz serving
2. Flounder or Sole 0.48 grams
3. Pollock 0.45 grams
4. Crabs 0.27-0.34 grams
5. Scallops 0.18-0.34 grams
6. Catfish 0.22-0.30 grams
7. Shrimp 0.29 grams
8. Clams 0.25 grams
9.Canned Tuna (light) 0.17-0.24 grams
10. Cod 0.15-0.24 grams
The list below includes fish with high levels of omega 3 fat. However, these fish also have high levels of mercury. Be cautious with eating these fish regularly, especially when pregnant, nursing, or feeding children.
1. Tilefish (Golden Bass, Golden Snapper) 0.90 ppm Mercury 1.45 grams omega 3 fat per 3 oz serving
2. Shark 0.80 ppm 0.99 grams
3. Swordfish 0.97 ppm 0.97 grams
4. King Mackerel 0.36 ppm 0.73 grams
What about farmed fish?
Our doctors recommend avoiding farmed fish, which should be labeled as farmed in the store. Among other problems, they are a poor choice for omega 3 fats because they are fed an unnaturally low omega 3 fat diet of corn, soy, and other cheap non-fish feeds. Fish sold in restaurants is usually farmed because it is cheaper. Choose deep sea, ocean caught, or fish from a clean lake whenever possible.
What about supplements?
The American Heart Association recommends those with heart disease supplement with 1 gram of fish oil daily in addition to eating fish. Those with high triglycerides are recommended to take 2-4 grams of fish oil daily in addition to eating fish. This should be done under doctor supervision, so discuss this with our doctors first. Learn more about fish oil supplements and alternatives here.
1. Salmon (fresh or frozen) 1.10-1.90 grams omega 3 fat per 3 oz serving
2. Flounder or Sole 0.48 grams
3. Pollock 0.45 grams
4. Crabs 0.27-0.34 grams
5. Scallops 0.18-0.34 grams
6. Catfish 0.22-0.30 grams
7. Shrimp 0.29 grams
8. Clams 0.25 grams
9.Canned Tuna (light) 0.17-0.24 grams
10. Cod 0.15-0.24 grams
The list below includes fish with high levels of omega 3 fat. However, these fish also have high levels of mercury. Be cautious with eating these fish regularly, especially when pregnant, nursing, or feeding children.
1. Tilefish (Golden Bass, Golden Snapper) 0.90 ppm Mercury 1.45 grams omega 3 fat per 3 oz serving
2. Shark 0.80 ppm 0.99 grams
3. Swordfish 0.97 ppm 0.97 grams
4. King Mackerel 0.36 ppm 0.73 grams
What about farmed fish?
Our doctors recommend avoiding farmed fish, which should be labeled as farmed in the store. Among other problems, they are a poor choice for omega 3 fats because they are fed an unnaturally low omega 3 fat diet of corn, soy, and other cheap non-fish feeds. Fish sold in restaurants is usually farmed because it is cheaper. Choose deep sea, ocean caught, or fish from a clean lake whenever possible.
What about supplements?
The American Heart Association recommends those with heart disease supplement with 1 gram of fish oil daily in addition to eating fish. Those with high triglycerides are recommended to take 2-4 grams of fish oil daily in addition to eating fish. This should be done under doctor supervision, so discuss this with our doctors first. Learn more about fish oil supplements and alternatives here.
