Essential EatingWell Seafood Guide

Best Choices

Anchovies
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Abundant

Catfish (farmed)
Healthy Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Environmentally benign 

Caviar (U.S. farmed)
Health Concerns: No advisory
Omega-3s: Rich
Harvest notes: Environmentally benign

Clams
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Abundant

Cod (Pacific)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Abundant

Crab (except king and blue)
Healthy Concerns: Mercury contamination, limit to 1 meal/week
Omega-3s: Modest
Harvest Notes: Abundant

Flounder (Pacific)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Abundant

Halibut (Pacific)
Health Concerns: Mercury contamination, limit to 2 meals/month
Omega-3s: Good
Harvest Notes: Abundant

Herring
Healthy Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Abundant

Mackerel (except king)
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Abundant

Mahi-Mahi (dorado)
Health Concerns: Mercury contamination, limit to 1 meal/week
Omega-3s: Modest
Harvest Notes: Abundant

Mussels
Health Concerns: No advisory
Omega-3s: Good
Harvest Notes: Abundant

Oysters (farmed)
Health Concerns: No advisory
Omega-3s: Very good
Harvest Notes: Environmentally benign

Pollock
Health Concerns: (Pacific Pollock) PCB residues, limit to 1 meal/week
Omega-3s: Good
Harvest Notes: Abundant

Salmon (wild)
Health Concerns; No advisory
Omega-3s: Rich
Harvest Notes: Well managed (some endangered)

Sardines
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Abundant

Shrimp (U.S. farmed, U.S. or Canadian wild caught)
Health Concerns: No advisory
Omega-3s: Good
Harvest Notes: Environmentally benign/Abundant

Sole (Pacific, English/Dover)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Abundant

Squid
Health Concerns: No advisory
Omega-3s: Good
Harvest Notes: Abundant

Striped bass (farmed)
Health Concerns: No advisory
Omega-3s: Very good
Harvest Notes: Environmentally benign

Sturgeon (farmed)
Health Concerns: No advisory
Omega-3s: Rich
Harvest Notes: Environmentally benign

Tilapia (farmed, U.S. and Central America)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Environmentally benign (U.S.), ecologically destructive (foreign)

Trout (rainbow, farmed)
Health Concerns: No advisory
Omega-3s: Very good
Harvest Notes: Environmentally benign

Tuna (canned, light)
Health Concerns: No advisory
Omega-3s: Modest
Harvest Notes: Abundant

Tuna (yellowfin, farmed)
Health Concerns: Mercury contamination, limit to 3 meals/month
Omega-3s: Good
Harvest Notes: Environmentally benign