:max_bytes(150000):strip_icc()/Health-GettyImages-2098623294-eda1003fde1c4ec3bf51bd4dd323b4ed.jpg?ssl=1 "The 4 best types of healthy fish to eat to get more protein and omega-3")
Fish is rich in protein, omega-3 fatty acids, vitamin D, and minerals such as iodine and selenium. However, they can contain varying amounts of mercury, a heavy metal. Healthy fish options are those that are rich in nutrients but lower in mercury.
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Salmon is one of the best sources of omega-3 fatty acids (omega-3). Your body needs omega-3 to support healthy cell function, hormone production, immunity, and brain, eye and heart health.
Three ounces (85 grams) of cooked wild Atlantic salmon contains:
- Calories: 155 calories
- protein: 21.6 grams (g)
- fat: 6.9 grams
- Omega-3 fatty acids: 1.8 grams
Other fish high in omega-3 include mackerel, herring, sardines, trout and anchovies.
Eating fish or taking omega-3 fatty acids is associated with a lower risk of heart disease. The American Heart Association (AHA) recommends eating two to three servings of fish each week to support heart health.
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Sardines are rich in protein and omega-3 fatty acids. It is also low in mercury.
Mercury is a heavy metal that can harm your health if consumed in large quantities. It is found in the environment, including oceans and fresh water, so fish contain it too.
Mercury levels in fish depend on where they live, what they eat, their species, age, and size. Some fish contain more mercury and others contain less.
A can (92 grams) of Atlantic sardines contains:
- Calories: 191 calories
- protein: 22.6 grams
- fat: 10.5 grams
- Omega-3 fatty acids: 0.9 grams
Health experts recommend eating fish regularly despite its mercury content. This is because the benefits outweigh the risks. Try to choose fish with low to moderate mercury levels.
Other low-mercury fish include tilapia, anchovies, salmon, pollock, cod, sole, haddock, hake, whitefish, and scallops.
Fish high in mercury include shark, swordfish, mackerel, marlin, tilefish, and bigeye tuna.
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Tuna contains varying amounts of protein, omega-3, and mercury. Skipjack tuna has one of the highest levels of protein among fish and contains less mercury than other types of tuna.
Three ounces (85 grams) of cooked skipjack tuna contains:
- Calories: 112 calories
- protein: 24 grams
- fat: 1.1 grams
- Omega-3 fatty acids: 0.2 grams
Other fish that are high in protein include cod, halibut, snapper, salmon, and sardines.
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Fish is one of the rare foods rich in vitamin D. Your body needs vitamin D for cell growth and repair, hormone production, bone health, and a strong immune system.
Greenlandic halibut is one of the richest sources of vitamin D. However, it is relatively low in protein and high in fat.
Three ounces (85 grams) of Greenland halibut contains:
- Calories: 158 calories
- protein: 12.2 grams
- fat: 11.7 grams
- Omega-3 fatty acids: 0.8 grams
- Vitamin D: 23 micrograms, or 116% of the daily value
Other fish high in vitamin D include salmon, mackerel, whitefish, trout, and cod.
Here are some tips to use when choosing fish:
- Check freshness: Fresh fish should have a mild aroma, firm flesh that does not change color or dry out, and clear, shiny eyes. For frozen fish, choose packages that are completely airtight, with no tears or large ice crystals.
- Choose fish with low mercury: Choose fish with low to moderate mercury. This helps reduce your exposure to mercury, especially if you eat fish a lot.
- Think about your goals: All fish contain omega-3 in varying quantities, and their content of protein, fat, vitamins and minerals varies. If your goal is to get the most omega-3, choose fatty fish, such as salmon. If your goal is to increase your protein intake, choose lean fish.
- Choose healthy cooking methods: Grill, bake or steam fish instead of frying it to reduce added saturated fat. Cook fish to 145°F (63°C) to prevent foodborne illness.