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Best fish for a healthy diet

Fish (1 - 5)

	Red Caviar1	Black Caviar2	Atlantic Salmon (raw)3	Atlantic Mackerel (raw)4	Chinook Salmon (raw)5	European Anchovy (canned in oil, drained)6	Blue Mussel (raw)7	Carp (raw)8	Greenland Halibut (raw)9	Florida Pompano (raw)10

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	Red Caviar	Black Caviar	Atlantic Salmon (raw)	Atlantic Mackerel (raw)	Chinook Salmon (raw)	European Anchovy (canned in oil, drained)	Blue Mussel (raw)	Carp (raw)	Greenland Halibut (raw)	Florida Pompano (raw)
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General values
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.	47.5 g	47.5 g	64.89 g	63.55 g	71.64 g	50.3 g	80.58 g	76.31 g	70.27 g	71.12 g
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.	24.6 g	24.6 g	20.42 g	18.6 g	19.93 g	28.89 g	11.9 g	17.83 g	14.37 g	18.48 g
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).	264 kcal	264 kcal	208 kcal	205 kcal	179 kcal	210 kcal	86 kcal	127 kcal	186 kcal	164 kcal
Energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
Energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).	1105 kJ	1105 kJ	871 kJ	858 kJ	750 kJ	879 kJ	360 kJ	531 kJ	778 kJ	686 kJ
Mercury contentDepending on the type and amount, mercury exposure can negatively affect human health (nervous system, kidneys, liver, and immune system).
Mercury contentDepending on the type and amount, mercury exposure can negatively affect human health (nervous system, kidneys, liver, and immune system).	N.A.	N.A.	0.05 ppm	N.A.	N.A.	N.A.	N.A.	0.11 ppm	0.24 ppm	N.A.
Total score for "General values"
Total score for "General values"
Fats
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.	17.9 g	17.9 g	13.42 g	13.89 g	10.43 g	9.71 g	2.24 g	5.6 g	13.84 g	9.47 g
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.	4.06 g	4.06 g	3.05 g	3.26 g	3.1 g	2.2 g	425 g	1.08 g	2.42 g	3.51 g
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	4.63 g	4.63 g	3.77 g	5.46 g	4.4 g	3.77 g	507 g	2.33 g	8.38 g	2.59 g
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	7.41 g	7.41 g	3.89 g	3.35 g	2.8 g	2.56 g	606 g	1.43 g	1.37 g	1.14 g
Cholesterol per 100gCholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.
Cholesterol per 100gCholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.	588 mg	588 mg	55 mg	70 mg	50 mg	85 mg	28 mg	66 mg	46 mg	50 mg
Total score for "Fats"
Total score for "Fats"
Minerals
Ash content per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
Ash content per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).	6.5 g	6.5 g	1.13 g	1.35 g	1.33 g	11.1 g	1.59 g	1.46 g	1 g	1.1 g
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.	356 mg	356 mg	240 mg	217 mg	289 mg	252 mg	197 mg	415 mg	164 mg	195 mg
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.	275 mg	275 mg	9 mg	12 mg	26 mg	232 mg	26 mg	41 mg	3 mg	22 mg
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.	300 mg	300 mg	27 mg	76 mg	95 mg	69 mg	34 mg	29 mg	26 mg	27 mg
Potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
Potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.	181 mg	181 mg	363 mg	314 mg	394 mg	544 mg	320 mg	333 mg	268 mg	381 mg
Total score for "Minerals"
Total score for "Minerals"
Vitamins
Vitamin A (IU) per 100gVitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.
Vitamin A (IU) per 100gVitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.	905 IU	905 IU	193 IU	167 IU	453 IU	40 IU	160 IU	30 IU	47 IU	132 IU
Vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
Vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.	0 mg	0 mg	3.9 mg	0.4 mg	4 mg	0 mg	8 mg	1.6 mg	0 mg	0 mg
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.	190 mg	190 mg	207 mg	176 mg	54 mg	78 mg	160 mg	115 mg	60 mg	560 mg
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.	620 mg	620 mg	155 mg	312 mg	113 mg	363 mg	210 mg	55 mg	80 mg	120 mg
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.	120 mg	120 mg	8.67 mg	9.08 mg	8.42 mg	19.9 mg	1.6 mg	1.64 mg	1.5 mg	3 mg
Total score for "Vitamins"
Total score for "Vitamins"
Antioxidants
Beta-tocopherol per 100gBeta-tocopherol is a type of vitamin E, that acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting.
Beta-tocopherol per 100gBeta-tocopherol is a type of vitamin E, that acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting.	N.A.	N.A.	1 mg	N.A.	N.A.	2 mg	N.A.	N.A.	N.A.	N.A.
Gamma-tocopherol per 100gGamma-tocopherol is one of the chemical compounds of the vitamin E group, found in soybeans and corn oil. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting
Gamma-tocopherol per 100gGamma-tocopherol is one of the chemical compounds of the vitamin E group, found in soybeans and corn oil. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting	N.A.	N.A.	0.3 mg	N.A.	N.A.	0.17 mg	2 mg	N.A.	N.A.	N.A.
Delta-tocopherol per 100gDelta-tocopherol is one of the chemical compounds of the vitamin E group. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting
Delta-tocopherol per 100gDelta-tocopherol is one of the chemical compounds of the vitamin E group. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting	N.A.	N.A.	5 mg	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.
Betaine per 100gBetaine is an amino-acid that contributes to protein synthesis and contributes to the proper functioning of the liver.
Betaine per 100gBetaine is an amino-acid that contributes to protein synthesis and contributes to the proper functioning of the liver.	N.A.	N.A.	3 mg	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.	N.A.
Total score for "Antioxidants"
Total score for "Antioxidants"
Amino acids
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.	323 g	323 g	209 g	208 g	225 g	324 g	133 g	200 g	161 g	207 g
Threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.
Threonine per 100gThreonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.	1.26 g	1.26 g	860 g	815 g	879 g	1.27 g	512 g	782 g	630 g	810 g
Isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.
Isoleucine per 100gIsoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.	1.03 g	1.03 g	968 g	857 g	924 g	1.33 g	518 g	822 g	662 g	851 g
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.	2.13 g	2.13 g	1.61 g	1.51 g	1.63 g	2.35 g	838 g	1.45 g	1.17 g	1.5 g
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.	1.83 g	1.83 g	1.87 g	1.71 g	1.84 g	2.65 g	889 g	1.64 g	1.32 g	1.7 g
Total score for "Amino acids"
Total score for "Amino acids"

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