I’m a fan of seafood. At least most of it. But after including it in many of my dishes this week, I started to wonder what the healthiest seafood is to ensure that’s a meal I focus on more often.
Now, seafood may not be your top pick for a dinner meal, but it is rich in nutrients such as protein, vitamin B12, iron, selenium, zinc, and vitamin D. Many of these nutrients are often missing from modern diets, which is why I make them a focus (and you should too).
Seafood is also the main source of omega-3 fats, specifically EPA and DHA. These healthy fats reduce inflammation, protect cells from damage, and support overall health.
Research shows that eating seafood regularly can lower the risk of common health problems, including heart disease and colorectal cancer.
However, not all seafood is the same. Some varieties provide more nutrition, contain less mercury, and are more sustainable than others.
In this article, we will dive deeper and go through some of the healthiest seafood options that you can add to your diet.
Disclaimer: This article is for informational purposes only and should not be used to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
Healthiest Seafood to Add to Your Diet as Per Nutritionists
Below are some of the healthiest seafood options that can benefit your overall health.
1. Sardines
Sardines may not be as popular as salmon or trout, but they are among the most nutritious seafood choices. These small fish are packed with protein, iron, vitamin E, selenium, B12, and calcium, all of which are essential for good health.
A 3.75-ounce can of sardines provides:
- 343% of the Daily Value (DV) for vitamin B12
- 88% of the DV for selenium
- 27% of the DV for calcium
- 15% of the DV for iron
- 13% of the DV for vitamin E
Sardines are also an excellent source of omega-3 fats, including EPA and DHA. Their levels are so high that eating sardines may lower the need for omega-3 supplements.
Along with omega-3s, which protect heart health, sardines supply other heart-friendly nutrients like calcium, magnesium, potassium, taurine, and arginine. This combination makes them a great choice for cardiovascular support.
2. Shrimp
I’m a huge fan of shrimp, and the good news is that eating more of it can support longer and healthier lives. Shrimp is one of the easiest types to prepare, often cooking in just a few minutes. It works well in a variety of dishes, from tacos and salads to stir-fries and pasta.
Personally, I’m a huge fan of making them on the grill (if you haven’t tried that, I highly recommend it).
Shrimp is also low in calories, with only 84 calories per 3-ounce serving. At the same time, it provides 20 grams of protein, along with valuable minerals like iron and zinc. A serving also contains around 300 milligrams of omega-3s, making shrimp both nutritious and versatile, earning its place on our list of the healthiest seafood options.
3. Salmon
Salmon is both flavorful and nutrient-rich, making it one of the most popular and healthiest seafood choices in the United States. A 154-gram serving of wild-caught salmon provides:
- 39 grams of protein
- 196% of the DV for vitamin B12
- 21% of the DV for potassium
- 85% of the DV for vitamin B6
- 131% of the DV for selenium
Salmon is also a top source of the omega-3 fats DHA and EPA, along with astaxanthin, a powerful antioxidant that gives salmon its reddish color. Astaxanthin helps protect cells from damage and may lower the risk of conditions such as cognitive decline, while supporting overall health.
4. Clams
Clams are low in mercury and packed with essential nutrients, especially vitamin B12. A 3-ounce serving of cooked clams provides more than 3,000% of the daily requirement for B12, making them one of the best sources of this important vitamin. They are also rich in zinc and selenium, minerals that support immune function.
Add a little cocktail sauce or tabasco sauce to these little guys, and you have yourself a party. Personally, I like mine steamed, but if you enjoy them raw, rock out with that.
Farmed clams are considered one of the most sustainable seafood choices. They are also affordable, versatile, and widely available fresh, frozen, or canned, which makes them a practical option for adding more nutrient-dense seafood to your diet.
5. Trout
A 100-gram serving of trout provides about 20.5 grams of protein. Although it is not as popular as salmon, trout offers a similar amount of protein and comes with less fat.
Salmon has about 13.4 grams of fat per 100 grams, while trout has just under 7 grams. Trout is also a good source of vitamin D, making it a nutritious choice for a balanced diet.
6. Oysters
While I may not be a fan of oysters, that doesn’t mean you shouldn’t consider adding them to your dinner lineup as one of the healthiest seafood options. Eat them raw or steam them, and you’re good to go.
Oysters are both flavorful and highly nutritious. They provide protein, omega-3 fats, vitamin B12, selenium, zinc, copper, and iron. A 100-gram serving supplies more than 100% of the daily requirement for B12, zinc, and copper, and over 50% of the requirement for selenium. Their high iron content also makes them a smart choice for people with increased iron needs, such as those with iron deficiency anemia.
Oysters are low in calories but high in protein. A 3-ounce serving contains about 126 calories and nearly 22 grams of protein. Including protein-rich oysters in meals or snacks can help increase satiety and support healthy weight management.
Author Bio:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, over 100 magazines, and he has authored more than 25 published books.
