Shrimps are a good source of vitamins, minerals and protein but are high in dietary cholesterol.
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While many different types of seafood are enjoyed worldwide, shrimp is the most popular pick for Americans, according to the Delaware Sea Grant.
This crowd-pleasing seafood can be farmed domestically or caught in the wild, but the vast majority of it is produced in countries throughout Southeast Asia and Central and South America, per the World Wildlife Fund.
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If you don't eat much seafood, shrimp can be a versatile and accessible option because it pairs well with a number of other foods. Add it to stir-fries, salads or vegetable sautés. Shrimp provides high amounts of protein with very little fat, and can also protect your brain and heart.
Current dietary guidelines recommend Americans eat two seafood-based meals per week. Shrimp is a fantastic option to anchor your meals with and can be a part of a well-rounded, healthy diet.
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Shrimp Nutrition Facts
Three ounces (about 8 to 9 medium pieces) of shrimp is equal to a single serving. The nutrition value of three ounces of cooked shrimp contains:
- Calories: 101
- Total fat: 1.4 g
- Cholesterol: 179.4 mg
- Sodium: 805 mg
- Total carbs: 1.3 g
- Dietary fiber: 0 g
- Sugar: 0 g
- Added sugar: 0 g
- Protein: 19.4 g
Shrimp Macros
- Total fat: Three ounces of shrimp has 1.4 grams of total fat, which includes 0.5 grams of polyunsaturated fat, 0.3 grams of monounsaturated fat, 0.4 grams of saturated fat and 0 grams of trans fat.
- Carbohydrates: Shrimp does have carbs, though very few. Three ounces of shrimp has 1.3 grams of carbs, which includes no fiber or sugars.
- Protein: The amount of protein in shrimp is quite substantial. Three ounces of shrimp has 19.4 grams of protein.
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Shrimp Vitamins, Minerals and Other Micronutrients
- Selenium: 77% of your Daily Value (DV)
- Vitamin B12: 59% DV
- Copper: 24% DV
- Phosphorus: 21% DV. Check out more foods high in phosphorus.
- Choline: 21% DV
- Niacin (Vitamin B3): 14% DV
- Zinc: 13% DV
- Vitamin B6: 12% DV
- Vitamin E: 12% DV
- Vitamin A (RAE): 9% DV
- Pantothenic acid (B5): 9% DV
- Magnesium: 7% DV
- Calcium: 6% DV
- Folate: 5% DV
- Potassium: 3% DV
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Shrimp Nutrition: Grilled vs. Fried
The nutrition value of shrimp will vary depending on how it is prepared. Grilled shrimp will have a healthier nutrition profile than fried shrimp, for example.
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Fried shrimp also contains a fair amount of carbs, unlike grilled shrimp or shrimp cocktail.
Grilled shrimp is a healthy option and easy to prepare. Cooking shrimp with oil adds way more calories and fat than you might realize, so do so sparingly.
Alternatively, you can use a cooking spray to avoid adding extra calories to grilled shrimp.
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Grilled shrimp can be a low-calorie option if you cook them with very little added oil. Eight grilled shrimp have 44 to 52 calories, with less than one gram of carbohydrates. The majority of the calories in grilled shrimp comes from its protein.
Fried Shrimp Nutrition vs. Grilled Shrimp Nutrition
Grilled Shrimp (8-9 pieces) | Fried & Breaded Shrimp (9 pieces) | |
|---|---|---|
Calories | 101 | 360 |
Fat | 1.4 g | 22 g |
Carbohydrates | 1.3 g | 33 g |
Protein | 19.4 g | 9.2 |
As you can see, the calories in fried shrimp are far greater than those in grilled shrimp. Fried shrimp is not as healthy a pick as grilled because it contains excess calories and fat.
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The carbs in fried shrimp especially stand out because when grilled or boiled, shrimp contains virtually no carbohydrates.
A 9-piece serving of fried shrimp also contains 1,050 milligrams of sodium (44 percent DV), while grilled or cooked shrimp contains 417 milligrams of sodium (17 percent DV).
If you're eating shrimp cocktail, know that its nutritional profile is very similar to that of grilled or cooked shrimp. Just be mindful of the cocktail sauce, which often contains added sugars.
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Health Benefits of Shrimp
Eating seafood such as shrimp can be part of a healthy diet, especially when it replaces sources of protein that are higher in saturated fat.
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Shrimp is a lean protein source that can help you maintain a healthy weight, and it also provides brain-protective nutrients such as selenium, vitamin B12 and choline.
1. Shrimp Is a Great Source of Lean Protein
If you're wondering if shrimp is good for you, consider the amount of protein it provides.
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"Shrimp is a fabulous source of lean protein, and it can replace other protein sources that may not be as heart-healthy," says Joan Salge Blake, EdD, RDN, a registered dietitian and clinical professor at Boston University.
"We're now asking Americans to have two seafood meals per week to potentially displace other meals that may not be as healthy."
Not all protein sources are created equal, but shrimp is a versatile protein source and can be easily mixed into healthy foods like salads.
Our body needs protein from food to build and maintain bones, muscles and skin, per the U.S. National Library of Medicine. Animal products like shrimp provide complete proteins, which means they supply all of the amino acids the body is unable to produce on its own.
While most Americans eat enough protein, many could benefit from making leaner and healthier choices such as swapping regular ground beef or sausage for seafood like shrimp, poultry or beans, per the Ohio State University Extension.
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Shrimp is a healthy protein source relative to many other protein choices because it contains only 0.1 g saturated fat, provides omega-3 fatty acids and contains few contaminants.
The preparation method helps determine the healthfulness of shrimp. Adding butter, breading, oil and sauces reduce its nutritional value. Like all animal sources of protein, shrimp is a complete protein, containing all the amino acids the human body needs to function.
2. Shrimp Boasts Brain-Boosting Nutrients
Shrimp provides a number of nutrients that can protect the brain and preserve cognitive function.
A 3-ounce serving of shrimp provides 77 percent of your DV of selenium, an essential trace mineral that plays a critical role in thyroid health, DNA synthesis, reproduction and protection from oxidative damage and infection, per the National Institutes of Health (NIH).
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While most Americans get adequate amounts of selenium, a deficiency in this nutrient might be associated with age-related declines in brain function, possibly due to reduced levels of selenium's antioxidant activity.
Either too low or (to a lesser extent) too high levels of selenium are linked to a higher risk of depressive symptoms and negative mood in young adults in a November 2014 study published in the Journal of Nutrition.
This could be because selenium protects the body from oxidative damage through glutathione peroxidase, a key antioxidant enzyme that functions best at certain selenium concentrations. Oxidative damage to the brain and nervous system may contribute to the development of depression.
Shrimp also provides 59 percent of your DV of vitamin B12, which our bodies need to make red blood cells and carry out other essential functions, per Harvard Health Publishing.
A B12 deficiency is common in older adults, per a March 2015 review in the Hong Kong Medical Journal. This deficiency is linked to cognitive difficulties, such as trouble thinking and reasoning or memory loss. The body cannot make B12 on its own, and this vitamin only naturally occurs in animal products such as shrimp.
Choline, an essential nutrient, is also present in shrimp. It's needed to produce acetylcholine, an important neurotransmitter for mood, memory, muscle control and other brain and nervous system functions, per the NIH.
People with Alzheimer's disease have lower levels of the enzyme that turns choline into acetylcholine in the brain. That said, more research is needed to confirm the relationship between choline intake and cognitive function, and to clarify if choline supplements might help those with dementia such as Alzheimer's disease.
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3. Shrimp Can Help You Manage a Healthy Weight
While shrimp is packed with nutrients and protein, it's low in calories, which could help you attain or maintain a healthy weight when eaten as part of a healthy diet.
A 3-ounce serving of this shellfish contains just 101 calories — but you'll feel satiated after eating it since protein takes more energy for your body to digest than, say, refined carbohydrates, and helps you feel full for longer, per Harvard Medical School.
Eating protein sources like seafood was associated with less weight gain in a June 2015 analysis of 120,000 adults' dietary habits in Clinical Nutrition. Eating red meat, full-fat cheese and chicken with skin, on the other hand, was linked to greater weight gain.
What's more, researchers found that weight loss and weight maintenance may depend on the high-protein (not necessarily the low-carbohydrate) component of a diet in an October 2012 study published in the journal Physiology & Behavior.
Strong evidence also shows that eating patterns including seafood are associated with a lower risk of heart disease, according to the 2015-2020 Dietary Guidelines for Americans.
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The Dietary Guidelines call for at least 8 ounces of seafood per week, and note that average intakes of seafood are low for all age-sex groups. Shifting to options like seafood in place of meat, poultry, or eggs twice per week can help you increase the protein variety in your diet and make more nutrient-dense choices.
Shrimp Health Risks
1. Allergies
Shellfish is one of the most common food allergens. Within the shellfish family, crustaceans like shrimp, lobster and crab cause the most allergic reactions.
Although many individuals who are allergic to shellfish can eat mollusks like scallops, oysters and clams, it's important to talk to an allergist before trying any other type of shellfish, per the American College of Allergy, Asthma & Immunology. Cross-contamination can also occur because shellfish are often stored together in restaurants and markets.
Although shellfish allergies can affect children, they most commonly develop in adulthood. They can cause symptoms such as vomiting, stomach cramps, diarrhea, wheezing, weak pulse, hives and swelling. Food allergies may cause anaphylaxis, a severe whole-body allergic reaction that can be life-threatening.
If you have a shellfish allergy, your allergist will likely provide you with epinephrine to keep on hand — and a written emergency treatment plan.
2. Drug Interactions
There are currently no known drug interactions associated with shrimp. Be sure to discuss any medication and food interactions with your health professional.
Is Eating Too Much Shrimp Bad for You?
Although the cholesterol in shrimp is fairly high (179.4 milligrams per 3-ounce serving), the most recent Dietary Guidelines no longer limit the amount of cholesterol in your diet.
A June 2015 meta-analysis published in Clinical Nutrition found that dietary cholesterol was not statistically significantly associated with coronary artery disease, ischemic stroke or hemorrhagic stroke. Dietary cholesterol did increase total blood cholesterol, including LDL cholesterol.
That said, the body creates much more cholesterol in the liver than what you can eat, so avoiding foods high in cholesterol won’t effect your blood cholesterol levels very much, per the Cleveland Clinic.
You should still generally try to eat as little dietary cholesterol as possible in a nutritious diet, because foods that are higher in dietary cholesterol (like fatty meats) tend to also be higher in saturated fat.
Shrimp, however, has less than 1 gram of saturated fat per serving. “The biggest culprit in raising LDL cholesterol is saturated fat, not dietary cholesterol,” Blake says. “Shrimp can also be expensive, so the odds of the average person eating too much to be detrimental is probably minimal.”
Shrimp Preparation and Helpful Tips
Jazz up your Taco Tuesdays with grilled shrimp nestled into a corn tortilla and packed with cabbage and veggies of your choice.
Image Credit: grandriver/E+/GettyImages
It's important to purchase seafood like shrimp from certified processors and dealers, and to follow general rules for safe preparation and storage.
You can experience seafood poisoning from eating shrimp that hasn't been handled properly or is improperly cooked. Follow these tips to safely purchase, store and cook shrimp.
1. Examine the Shrimp Before You Buy
Fresh shrimp has a mild odor and firm-textured meat, and the shell or meat is not slippery, according to the Clemson Cooperative Extension. It should not have any black spots or patches on the shell or meat. The shell may be light pink, pinkish-tan or grayish-green.
If you're buying frozen seafood, make sure the flesh is solid and there's no discoloration or freezer burn on the surface. There should be no odor (or it should smell fresh and mild). Make sure the wrapping material is moisture-proof and doesn't have any indications that the package might have thawed at one point, like water stains or ice crystals. The shrimp should separate easily from each other.
"Both wild-caught and farmed shrimp could have potential problems, so don't assume that wild-caught shrimp is always sustainable and farm-raised shrimp is not."
2. Check the Sourcing
You can consult the Monterey Bay Aquarium Seafood Watch to determine if shrimp has been fished or farmed in ways that have less of an effect on the environment. Select the type of shrimp, whether it was farmed or wild-caught and where it's from to easily determine if it's considered the best choice, a good choice or a choice to avoid.
"Both wild-caught and farmed shrimp could have potential problems, so don't assume that wild-caught shrimp is always sustainable and farm-raised shrimp is not," Blake says.
3. Store and Cook Properly
Store fresh seafood like shrimp in the refrigerator immediately once you're home, after wrapping it in cling wrap or storing in an airtight container. Frozen shrimp should be placed in the freezer immediately, and kept in its original moisture- and vapor-proof packages, per the Clemson Cooperative Extension.
Thoroughly wash your hands with hot, soapy water before and after handling seafood. Keep raw food separate from cooked foods, and wash all surfaces raw seafood has touched. Raw shrimp will turn firm and pink when cooked thoroughly.
It takes 3 to 5 minutes to boil or steam a pound of medium-sized shrimp in the shell, depending on the size, according to the extension service. Keep a close eye on your seafood: Shrimp becomes dry and tough when overcooked.
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Fresh shrimp generally lasts up to four days in the refrigerator or up to five months in the freezer.
Shrimp Recipes
Need some shrimp inspiration? Here are a few of our favorite shrimp recipes to get you started.
- Coconut Shrimp
- Spicy Shrimp Fajitas
- Lemon Garlic Shrimp Pasta
- Avocado Soup With Shrimp
- Shrimp and Tofu Panang Curry
Alternatives to Shrimp
Shrimp contains a variety of healthy nutrients and antioxidants that can benefit weight loss or weight management, brain health and heart health.
Prawns offer many of the same nutritional values as shrimp, as do fish like salmon, tuna or cod. In general, you should aim to eat seafood like shrimp with at least two meals per week.
Whats the Difference Between Shrimps and Prawns?
Despite the popularity of shrimp, they're often confused with other types of shellfish, like prawns or even baby crayfish. Shrimp and prawns can be cooked in the same way and are generally considered to have similar flavors.
In the U.S., the word "shrimp" is often used to refer to prawn (and you'll find the reverse throughout the United Kingdom and Australia), but these are actually two different species.
Shrimp, like prawns, are 10-footed crustaceans. Both come in a range of sizes, but in prawns, the head overlaps the thorax and the thorax overlaps the abdomen (like shingles on a roof). You can typically replace one for the other in any recipe and prawns have many of the same health benefits as shrimp.
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FAQs
What are the nutritional importance of shrimps? ›
The antioxidants in shrimp are good for your health. These substances can protect your cells against damage. Studies suggest that the antioxidant astaxanthin helps prevent wrinkles and lessens sun damage. Shrimp also has plenty of selenium.
How much cholesterol does cooked shrimp have? ›Shrimp are notably high in cholesterol. You'll take in about 130 milligrams if you eat 12 large shrimp. But at only 2 grams of fat, shrimp are plump with B vitamins, protein, and the nutrients selenium and zinc. Check with your doctor, but you can likely enjoy them once or twice a week.
What nutrients are high in shrimp? ›Shrimp is a low calorie and nutrient-dense food that contains a hefty serving of protein, vitamin B12, and essential minerals like selenium, zinc, and iodine.
Does shrimp have more cholesterol than eggs? ›But shrimp has more cholesterol than an egg! Shellfish contains slightly less cholesterol than farm animals with a few exceptions, particularly shrimp and squid. These two anomalies have about two to three times the amount of cholesterol compared to other animals.
Is shrimp good for your cholesterol? ›The authors suggest that shrimp and egg are healthful foods that will not increase the risk of cardiovascular disease. The American Heart Association (AHA) even list shrimp as a food that can lower cholesterol levels — as long as people do not fry it.
Why is shrimp so high in cholesterol? ›In the past, scientists could not differentiate the different sterols and measured them all as “cholesterol.” This is why the amount of cholesterol in shrimp and other shellfish was reported as very high.
How much shrimp is too much cholesterol? ›That's because a small serving of 3.5 ounces supplies about 200 milligrams (mg) of cholesterol. For people at high risk for heart disease, that amounts to a full day's allotment. For everyone else, 300 mg is the limit.
Is shrimp or beef worse for cholesterol? ›Shrimp is high in cholesterol – three ounces has 179 milligrams. A similar serving of lean beef or chicken has 75 milligrams, less than half the amount. Cholesterol is important.
Does shrimp cause LDL cholesterol? ›In a randomized crossover trial, a diet containing 300 g shrimp/d, which supplied 590 mg dietary cholesterol/d, significantly increased low-density-lipoprotein (LDL) cholesterol by 7.1% (P = 0.014) and high-density-lipoprotein (HDL) cholesterol by 12.1% (P = 0.0001) when compared with a baseline diet matched for fat ...
Is shrimp healthy or unhealthy? ›Shrimp is a commonly eaten seafood and a lean source of protein. While the amount of calories in shrimp is low, the number of key nutrients is high. These nutrients include vitamin B12, which helps form red blood cells and maintain nervous system function, and selenium, a mineral that helps protect cells from damage.
Is shrimp good for high blood pressure? ›
The healthy fats in shrimp, like omega-3 fatty acids, can lower your blood pressure and odds of getting heart disease and stroke.
What happens to your body when you eat shrimp? ›You will increase protein consumption.
Shrimp delivers a mighty dose of protein at around 19 grams of protein per three-ounce serving. This equates to about 75% of total calories as protein, which fits in well with a diet seeking more lean protein sources.
Squid contains the highest amount of cholesterol per unit weight among various seafood. Squid contains the highest amount of cholesterol per unit weight among various seafood. A 3.5 oz serving (about 99 grams) of raw squid provides about 231 mg of cholesterol.
Does shrimp have more cholesterol than salmon? ›Salmon has 63% less cholesterol than shrimp. Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, shrimp contains more folate.
What seafood is good for cholesterol? ›The best in terms of lowering cholesterol are tuna, salmon, and swordfish. Sardines and halibut are good options, too. Dr. Curry says, if you don't like to eat fish, consider taking omega-3 supplements.
Which is healthier shrimp or chicken? ›Chicken has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, shrimp contains more folate and Vitamin B12. Chicken is an excellent source of potassium. Shrimp has 10.9 times less saturated fat than chicken.
Why is it not good to eat a lot of shrimp? ›Consuming more than 300 grams of shrimp per day puts one at risk for cardiovascular diseases. What is this? People who have shrimp allergies should also refrain from eating even small amounts of shrimp to avoid complicated allergic symptoms. While eating shrimp is overall safe, some people must be cautious.
What meat has the best cholesterol? ›Better yet, replace meat with proteins that are lower in saturated fat and cholesterol, like skinless chicken or turkey breast, fish, and beans.
Does shrimp have more cholesterol than cheese? ›Cheese has 25% less cholesterol than shrimp - cheese has 95mg of cholesterol per 100 grams and shrimp has 126mg of cholesterol.
Is shrimp healthier than chicken breast? ›add up to 84 calories—about 15 less than a 3-ounce chicken breast (about the size of a deck of cards). “Shrimp is a good source of lean protein, vitamins and minerals, including vitamin B12, selenium and zinc,” says registered dietitian Sayde Beeler.
Which is healthier fish or shrimp? ›
Best: Shrimp
They're low in mercury -- and calories -- and high in protein.
Shrimp is certainly lower in fat and calories than lean beef: Three ounces contains 31 grams of protein, eight grams of total fat, and 3.2 grams of saturated fat. Even skinless chicken breast has a little more fat than shrimp.
Is shrimp good for your arteries? ›The bottom line
Eating shrimp may also promote heart and brain health due to its content of omega-3 fatty acids and the antioxidant astaxanthin ( 7 ). Although shrimp is high in cholesterol, it has not been found to have a negative impact on heart health ( 8 ).
Salt or sodium
Salt, or specifically the sodium in salt, is a major contributor to high blood pressure and heart disease. This is because of how it affects fluid balance in the blood. Table salt is around 40 percent sodium. Some amount of salt is important for health, but it's easy to eat too much.
Researchers have found that oily fish, such as mackerel, salmon, sardines or mussels, could help protect our hearts and brains from disease. They are found to be rich in an important type of polyunsaturated fat called omega-3, which has been shown to help lower blood pressure.
Is it OK to eat shrimp every day? ›Doctors now consider it safe for most people to consume shrimp daily, irrespective of their cholesterol levels. In moderation, shrimp consumption can provide many essential nutrients.
How many times a week can you eat shrimp? ›According to research, adults can consume two or three servings (8-12 ounces) of shellfish or shrimp per week. Therefore, it's crucial to properly cook the shrimp and avoid serving raw shrimp, as seen in sushi or sashimi.
Are shrimp anti inflammatory? ›The benefit of shrimp consumption has been hypothesized to be caused by the lipid independent cardioprotection effects regulated by omega-3 via its anti-inflammatory properties, its antioxidant effect, or by its ability to enhance parasympathetic tone.
What seafood to avoid with high cholesterol? ›Shellfish. Shellfish such as oysters, mussels, crab, lobster, and clams contain large amounts of cholesterol, particularly in relation to their serving size. For example, King crab legs contain 71 mg of cholesterol per serving, lobster contains 61 mg per serving, and oysters contain 58 mg per serving.
Are shrimp and scallops high in cholesterol? ›Although shrimp is relatively high in cholesterol, it can still be a part of a heart-healthy diet. This is because it contains a high amount of 'good' cholesterol. Scallops are low in cholesterol and therefore do not pose a risk of raising your cholesterol levels. They are also low in saturated fats.
Which has more cholesterol shrimp or crab? ›
A 3-oz. serving of cooked crab meat contains 45 mg of cholesterol, which is 15 percent of the Daily Value for cholesterol. Shrimp contains much more dietary cholesterol than crab meat, with a 3-oz. serving of shrimp cooked in moist heat providing 165 mg of cholesterol, or 60 percent of the Daily Value for cholesterol.
What reduces cholesterol quickly? ›Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
Does garlic lower cholesterol? ›Consumption has been shown to decrease total and LDL-C and triglyceride levels. An intake of the half to one clove of garlic per day lowers cholesterol levels approximately 10%.
Are there any benefits to eating shrimp? ›Shrimp is high in several vitamins and minerals, and it's a rich source of protein. Eating shrimp may also promote heart and brain health due to its content of omega-3 fatty acids and the antioxidant astaxanthin ( 7 ).
Are shrimp healthy to eat? ›Shrimp is a commonly eaten seafood and a lean source of protein. While the amount of calories in shrimp is low, the number of key nutrients is high. These nutrients include vitamin B12, which helps form red blood cells and maintain nervous system function, and selenium, a mineral that helps protect cells from damage.
What are the pros and cons of eating shrimp? ›They're low in mercury -- and calories -- and high in protein. And they're popular: Shrimp accounts for about half of the seafood eaten in the U.S. The only drawbacks are that they're higher in cholesterol than most fish. They're also low in omega-3s.
What are the four main nutritional values of seafood? ›Fin-fish constitute rich sources of protein, phosphorus, iron, and iodine.
Is shrimp better for you than beef? ›Shrimp is certainly lower in fat and calories than lean beef: Three ounces contains 31 grams of protein, eight grams of total fat, and 3.2 grams of saturated fat. Even skinless chicken breast has a little more fat than shrimp.
Why can't you eat a lot of shrimp? ›Consuming more than 300 grams of shrimp per day puts one at risk for cardiovascular diseases. What is this? People who have shrimp allergies should also refrain from eating even small amounts of shrimp to avoid complicated allergic symptoms. While eating shrimp is overall safe, some people must be cautious.
What is the healthiest way to eat shrimp? ›While shrimp is a low-calorie source of protein, it needs to be prepared properly in order to maintain its health benefits. The healthiest way to cook shrimp is to steam or grill. Serve your steamed or grilled shrimp with salads and low-calorie pasta for a completely balanced meal.
Is it better to eat chicken or shrimp? ›
Chicken has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, shrimp contains more folate and Vitamin B12. Chicken is an excellent source of potassium. Shrimp has 10.9 times less saturated fat than chicken.
Does shrimp raise blood pressure? ›Frozen fish and seafood: While seafood is considered to be a healthier meat, it may contain a higher amount of sodium. For instance, fresh shrimp is high on sodium. Similarly, frozen fish is often brined in a salt solution to make it last longer and it is best to avoid it if you have high blood pressure.
What seafood is low in cholesterol? ›The best in terms of lowering cholesterol are tuna, salmon, and swordfish. Sardines and halibut are good options, too.
What is the most healthiest seafood in the world? ›- Albacore Tuna (troll- or pole-caught, from the US or British Columbia) ...
- Salmon (wild-caught, Alaska) ...
- Oysters (farmed) ...
- Sardines, Pacific (wild-caught) ...
- Rainbow Trout (farmed) ...
- Freshwater Coho Salmon (farmed in tank systems, from the US)
Most adults should eat at least 8 ounces or two servings of omega-3-rich fish a week. A serving size is 4 ounces or about the size of a deck of cards.
Which seafood is the healthiest Why? ›Best: Salmon
It's high in healthy omega-3 fatty acids. And as a canned fish, it generally has less mercury than tuna. Wild salmon caught in Alaska is a good source, whether fresh or canned.