![]() Nutrition (per 3 oz serving): 73 calories, 0.8 g fat (0.2 g saturated fat), 210 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 16.5 g proteinĬanned tuna is a pantry staple because it's a quick, cheap source of protein and rich in vitamins and minerals. Read on to find out which fish are keepers and which you should throw back.ġ7 Light Canned Tuna in Water Shutterstock The rankings also factored in potentially toxic levels of mercury from the Environmental Defense Fund's Seafood Hg (mercury) Database in ppb as well as the fish's source-whether wild or farmed using questionable techniques. Using the USDA Nutrient Database, we calculated the omega-3 (DHA and EPA) and protein content of each raw fish for a standard size of 3 ounces. We also used nutritional perks like selenium, vitamin B12, and vitamin D to break any ties. ![]() ![]() Because essential omega-3s and lean protein are two of the most uniquely valuable nutrients provided by fish, we chose to rank the seafood based on these nutritional benefits over standard methods of calories or fat. To determine the best fish, we compiled a list of popular seafood consumed in the U.S., and we left off endangered species like Atlantic bluefin tuna. The FDA considers that the 1,000 parts per billion (ppb) limit provides an adequate margin of safety for adult men and women, and environmental advocacy groups like the Natural Resources Defense Council (NRDC) recommend pregnant women or women planning to become pregnant should avoid eating fish highest in mercury at 500 ppb and over. Human exposure to mercury is mostly through seafood consumption, and this exposure has been found to cause adverse neurodevelopmental, cardiovascular, and immunological health effects in sufficient doses, according to a report in Journal of Preventive Medicine and Public Health.
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