It is recommended to include fish in the diet twice a week. We select the varieties that are most beneficial to health and shape.

3 healthiest fish properties (and a list of the best varieties)

3 main advantages 

  1. High content of essential polyunsaturated fatty acids (PUFA): omega-3 and omega-6. The body does not synthesize them on its own, it needs input from the outside. These acids play an important role in the work of the cardiovascular system, stop the aging of cells, improve the condition of the joints and brain, and stimulate reproductive function.
  2. The presence of protein that is easy to digest. It is a building block for all fabrics.
  3. The content of vitamins A, E, D and iodine, which is deficient in every fourth in our country.

5 important signs of quality fish

  1. The gills are pink in color and have a fresh cucumber scent.
  2. The eyes are shiny, not cloudy or dull.
  3. After clicking on the carcass, the dent quickly disappears, no water is released.
  4. The fillet color of salmon species is not bright and the veins are white (not orange)... This is an important indicator that such a red fish is healthy.
  5. Glaze in frozen raw materials does not exceed 5% or is absent.

Rating of the most useful species

The opinion that the fatter the fish, the better (more vitamins, minerals, omega-6 and omega-3), is not entirely correct. Judging by the table, the maximum of essential acids is contained in the relatively low-fat sockeye salmon, which means that this fish is the healthiest.

The need for an adult in polyunsaturated fatty acids, according to the recommendations of Rospotrebnadzor , is 0.8-1.6 g per day. Therefore, you will get the maximum daily dose of 40 grams of steamed sockeye salmon. 

Heat treatment cannot disrupt the structure of omega-3 and omega-6 acids. In fish fillets, they are part of the cell membranes that protect them from destruction during cooking, frying or baking . However, steam cooking remains preferred from a nutritional point of view.

The healthiest fish

No.NameProteins *Fats *Calorie contentPUFA **
1Red salmon20,3 g8.4 g150 4.4 g
2Mackerel16.8 g13 g1924.3 g
3Salmon20,8 g12.9 g200 3.9 g
4Atlantic herring18.8 g11.9 g147 2 g
5Trout18.4 g4.5 g1211.9 g
6Tuna22.6 g2.5 g115 1.8 g
7Whitefish19 g7.5 g144 1.5 g
8Sardines in their own juice8 g2 g210 1.5-2.3 g
9Halibut13.3 g12.3 g160 1.4 g
10Pink salmon21.8 g6,7 g1451 g
11Chum22.6 g6 g132 0.9 g
12Pollock16 g1 g72 0.6 g
13Flounder17.9 g3.1 g101 0.4 g
14Cod17,3 g0.8 g77 0.2 g

* Per 100 grams of product. Source: Dietadiary.

** Polyunsaturated fatty acids omega-3 and omega-6, per 100 g of product. Source: USDPA.

Which fish is healthier: river or sea

Sea and river varieties differ in nutritional value and taste.

The river is much more accessible. You can catch it yourself. And in stores it is cheaper. To deliver seafood to the shelves, it is usually frozen. Because of this, it loses some of its useful properties. And fresh is much more expensive.

There are a lot of fatty acids in sea fish , but in river fish there is more protein and iron. However, it is important to remember that parasites living in freshwater bodies can get into the river. It is very important to subject it to a thorough heat treatment.

The healthiest seafood varieties are tuna, salmon and cod. River: pike, carp, catfish, omul.

What kind of fish is right for those who are on a diet

If you are still worried about the fat content of certain types of fish, then the Atlantic herring, mackerel, ivasi, whitefish, saury, halibut, omul, chinook salmon, burbot remain the record holders for this indicator. Their fillets contain from 7 to 33% fat.

For those on a diet, moderate-fat (4-8%) varieties are suitable... These are salmon, pink salmon, chum salmon, trout, tuna, sea bass, carp, carp.

The so-called "skinny" types contain no more than 4% fat. These include flounder, hake, cod, navaga, pollock, haddock, pollock, pike, perch, pike perch, tench. They are ideal for dieters and athletes.