Interesting....
<font color="0000ff">RANKING SEAFOOD: WHICH FISH ARE MOST NUTRITIOUS?</font>
<font color="ff0000">Best sources of omega 3 fatty acids: salmon, albacore tuna, mackerel, lake trout, Atlantic halibut, sardines, herring.</font>
Highest in protein per serving: tuna, salmon, snapper, swordfish. Most fish are similar in protein content. Best source of protein in grams per calorie of fish are: lobster, shrimp, tuna, cod.
Highest vitamin B-12 content: clams, mackerel, herring, blue fin tuna, rainbow trout, and salmon.
Highest in iron: clams, shrimp, mackerel, swordfish.
Lowest in iron: orange roughy, snapper, sea bass.
Highest in zinc: crab, lobster, swordfish, and clams.
Highest in calcium: canned salmon with bones.
Highest in total fat, saturated fats, and calories: mackerel.
Lowest in total fat and saturated fat: lobster, orange roughy.
Highest in cholesterol: shrimp, mackerel, lobster.
Lowest in cholesterol: yellowfin tuna, albacore, tuna, snapper, halibut, grouper.
Most risky fish for pollutants: wild catfish, shrimp, lake trout (warm-water fish and those in lakes from agrochemical run-off).
Least risky fish for pollutants: deep-water ocean fish, salmon and tuna.
<font color="0000ff">OMEGA-3 FATTY-ACID CONTENT OF POPULAR FISH*</font>
<table border=1><tr><td> "FISH </TD></TR><TR><TD>(Serving size = 6 ounces cooked, unless otherwise specified)"</TD><TD>OMEGA 3 FATS (Grams) </TD></TR><TR><TD></TD><TD> </TD></TR><TR><TD>Salmon, sockeye</TD><TD>4 </TD></TR><TR><TD>Salmon, Atlantic</TD><TD>3.1-3.7 </TD></TR><TR><TD>Tuna, albacore</TD><TD>3.5 </TD></TR><TR><TD>Sardines in sardine oil (3 oz)</TD><TD>2.8-3.3 </TD></TR><TR><TD>Salmon, chinook</TD><TD>2 </TD></TR><TR><TD>Salmon, coho</TD><TD>2 </TD></TR><TR><TD>Salmon, king</TD><TD>1.9 </TD></TR><TR><TD>Trout, rainbow, wild</TD><TD>1.7 </TD></TR><TR><TD>Tuna, bluefin</TD><TD>1.5 </TD></TR><TR><TD>Anchovy, European (3.3 oz)</TD><TD>1.4 </TD></TR><TR><TD>Swordfish</TD><TD>1.4 </TD></TR><TR><TD>Herring, Atlantic and Pacific (3 oz)</TD><TD>1.2-1.8 </TD></TR><TR><TD>Oysters</TD><TD>1.1 </TD></TR><TR><TD>Shark</TD><TD>1 </TD></TR><TR><TD>Mackerel (3 oz, canned)</TD><TD>1 </TD></TR><TR><TD>Pompano, Florida</TD><TD>1 </TD></TR><TR><TD>Whiting</TD><TD>0.9 </TD></TR><TR><TD>Flounder</TD><TD>0.9 </TD></TR><TR><TD>Sole</TD><TD>0.9 </TD></TR><TR><TD>Rockfish</TD><TD>0.8 </TD></TR><TR><TD>Halibut, Pacific</TD><TD>0.8 </TD></TR><TR><TD>Pike, walleye</TD><TD>0.6 </TD></TR><TR><TD>Perch, ocean</TD><TD>0.6 </TD></TR><TR><TD>Squid</TD><TD>0.6 </TD></TR><TR><TD>Snapper</TD><TD>0.6 </TD></TR><TR><TD>Cod, pacific</TD><TD>0.5 </TD></TR><TR><TD>Haddock</TD><TD>0.4 </TD></TR><TR><TD>Yellowtail</TD><TD>0.4 </TD></TR><TR><TD>Catfish</TD><TD>0.3-0.4 </TD></TR><TR><TD>Crab, Dungeness (3 oz, steamed)</TD><TD>0.3 </TD></TR><TR><TD>Shrimp (3 oz, steamed)</TD><TD>0.3 </TD></TR><TR><TD>Tuna (canned, 3 oz)</TD><TD>0.2-0.7 </TD></TR><TR><TD>Lobster</TD><TD>0.2 </TD></TR><TR><TD>Clams (3 oz, steamed)</TD><TD>0.2</td></tr></table>