Compare Fish Nutrition – Updated 2026

The ultimate side-by-side data lookup for 30+ fish species. Explore omega-3 content, protein density, mercury levels, and sustainability at a glance.

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USDA

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Fish Species	Category	Cal	Protein	Omega-3	Mercury	Sustainability
Anchovies Scientific: Engraulis encrasicolus Fatty Fish	Fatty Fish	210	28.9g	2.1g	Very Low	Best Choice
Arctic Char Scientific: Salvelinus alpinus Freshwater Fish	Freshwater Fish	141	21.2g	1.1g	Very Low	Best Choice
Atlantic Cod Scientific: Gadus morhua White Fish	White Fish	82	17.8g	0.1g	Very Low	Good Alternative
Atlantic Mackerel Scientific: Scomber scombrus Fatty Fish	Fatty Fish	205	18.6g	2.7g	Very Low	Best Choice
Atlantic Salmon Scientific: Salmo salar Fatty Fish	Fatty Fish	208	20.4g	2.3g	Low	Good Alternative
Barramundi Scientific: Lates calcarifer Saltwater Fish	Saltwater Fish	113	20.0g	0.7g	Low	Best Choice
Blue Crab Scientific: Callinectes sapidus Shellfish	Shellfish	87	18.1g	0.3g	Low	Good Alternative
Catfish Scientific: Ictalurus punctatus Freshwater Fish	Freshwater Fish	105	18.5g	0.4g	Very Low	Best Choice
Flounder Scientific: Paralichthys dentatus White Fish	White Fish	91	18.8g	0.4g	Low	Good Alternative
Grouper Scientific: Epinephelus spp. Saltwater Fish	Saltwater Fish	92	19.4g	0.3g	High	Good Alternative
Haddock Scientific: Melanogrammus aeglefinus White Fish	White Fish	87	18.9g	0.2g	Very Low	Good Alternative
Halibut Scientific: Hippoglossus stenolepis White Fish	White Fish	111	22.5g	0.5g	Moderate	Good Alternative
Herring Scientific: Clupea harengus Fatty Fish	Fatty Fish	158	18.0g	1.8g	Very Low	Best Choice
Lobster Scientific: Homarus americanus Shellfish	Shellfish	89	18.8g	0.4g	Low	Good Alternative
Mahi-Mahi Scientific: Coryphaena hippurus Saltwater Fish	Saltwater Fish	85	18.5g	0.1g	Moderate	Good Alternative
Pollock Scientific: Gadus chalcogrammus White Fish	White Fish	92	19.4g	0.5g	Very Low	Best Choice
Rainbow Trout Scientific: Oncorhynchus mykiss Freshwater Fish	Freshwater Fish	119	20.5g	1.0g	Very Low	Best Choice
Red Snapper Scientific: Lutjanus campechanus Saltwater Fish	Saltwater Fish	100	20.5g	0.3g	Moderate	Good Alternative
Rockfish Scientific: Sebastes spp. Saltwater Fish	Saltwater Fish	94	18.9g	0.4g	Moderate	Good Alternative
Sardines Scientific: Sardina pilchardus Fatty Fish	Fatty Fish	208	24.6g	1.5g	Very Low	Best Choice
Scallops Scientific: Pecten spp. Shellfish	Shellfish	88	16.8g	0.2g	Very Low	Good Alternative
Sea Bass Scientific: Dicentrarchus labrax Saltwater Fish	Saltwater Fish	97	18.4g	0.7g	Moderate	Good Alternative
Shrimp Scientific: Penaeus spp. Shellfish	Shellfish	99	20.9g	0.5g	Very Low	Good Alternative
Sole Scientific: Solea solea White Fish	White Fish	70	15.0g	0.2g	Very Low	Good Alternative
Striped Bass Scientific: Morone saxatilis Saltwater Fish	Saltwater Fish	97	17.7g	0.8g	Moderate	Good Alternative
Swordfish Scientific: Xiphias gladius Saltwater Fish	Saltwater Fish	144	19.7g	0.8g	High	Good Alternative
Tilapia Scientific: Oreochromis niloticus Freshwater Fish	Freshwater Fish	96	20.1g	0.2g	Very Low	Good Alternative
Wahoo Scientific: Acanthocybium solandri Saltwater Fish	Saltwater Fish	109	23.7g	0.2g	Moderate	Good Alternative
Yellow Perch Scientific: Perca flavescens Freshwater Fish	Freshwater Fish	91	19.4g	0.3g	Very Low	Good Alternative
Yellowfin Tuna Scientific: Thunnus albacares Fatty Fish	Fatty Fish	109	23.4g	0.2g	Moderate	Good Alternative

Anchovies

Fatty FishScientific: Engraulis encrasicolus

Calories

210 kcal

Protein

28.9g

Omega-3

2.11g

Mercury

Very Low

Arctic Char

Freshwater FishScientific: Salvelinus alpinus

Calories

141 kcal

Protein

21.2g

Omega-3

1.15g

Mercury

Very Low

Atlantic Cod

White FishScientific: Gadus morhua

Calories

82 kcal

Protein

17.8g

Omega-3

0.15g

Mercury

Very Low

Atlantic Mackerel

Fatty FishScientific: Scomber scombrus

Calories

205 kcal

Protein

18.6g

Omega-3

2.67g

Mercury

Very Low

Atlantic Salmon

Fatty FishScientific: Salmo salar

Calories

208 kcal

Protein

20.4g

Omega-3

2.26g

Mercury

Low

Barramundi

Saltwater FishScientific: Lates calcarifer

Calories

113 kcal

Protein

20g

Omega-3

0.7g

Mercury

Low

Blue Crab

ShellfishScientific: Callinectes sapidus

Calories

87 kcal

Protein

18.1g

Omega-3

0.34g

Mercury

Low

Catfish

Freshwater FishScientific: Ictalurus punctatus

Calories

105 kcal

Protein

18.5g

Omega-3

0.37g

Mercury

Very Low

Flounder

White FishScientific: Paralichthys dentatus

Calories

91 kcal

Protein

18.8g

Omega-3

0.43g

Mercury

Low

Grouper

Saltwater FishScientific: Epinephelus spp.

Calories

92 kcal

Protein

19.4g

Omega-3

0.32g

Mercury

High

Haddock

White FishScientific: Melanogrammus aeglefinus

Calories

87 kcal

Protein

18.9g

Omega-3

0.2g

Mercury

Very Low

Halibut

White FishScientific: Hippoglossus stenolepis

Calories

111 kcal

Protein

22.5g

Omega-3

0.47g

Mercury

Moderate

Herring

Fatty FishScientific: Clupea harengus

Calories

158 kcal

Protein

18g

Omega-3

1.81g

Mercury

Very Low

Lobster

ShellfishScientific: Homarus americanus

Calories

89 kcal

Protein

18.8g

Omega-3

0.38g

Mercury

Low

Mahi-Mahi

Saltwater FishScientific: Coryphaena hippurus

Calories

85 kcal

Protein

18.5g

Omega-3

0.12g

Mercury

Moderate

Scroll up or use filters to see all 30 fish.

Data Methodology

Nutritional values are calculated per 100g raw serving. Data is synchronized with USDA FoodData Central and EPA mercury safety guidelines.

Weekly Targets

General guidance suggests 2 servings of fatty fish per week. Use the Omega-3 sort to find the most efficient species for your intake goals.

Last Updated

February 2026

Version 4.2.0 • Data Suite

Which Fish Has the Most Omega-3?

When identifying the best fish for omega-3 content, fatty fish from cold waters generally rank highest. This comparison matrix provides data on EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two most studied long-chain fatty acids found in marine sources.

Based on the data, species like Atlantic Mackerel, Salmon, and Sardines provide significant amounts per 100-gram serving. Using the interactive table above, you can sort by "Omega-3" to see a full ranking of all 30+ species and compare their specific nutrient ratios.

Low-Mercury Fish Options

Monitoring mercury levels is a common consideration for those who consume fish regularly. Mercury is a naturally occurring element that can accumulate in the aquatic food chain, particularly in larger, predatory species.

Generally Low-Mercury Choices:

Salmon (All varieties)
Atlantic Mackerel
Sardines & Anchovies
Trout
Cod & Haddock
Tilapia

High-Protein Fish List

Fish is a primary source of high-quality, complete protein. This matrix allows you to compare fish based on their protein density. Lean white fish like Cod, Flounder, and Pollock are excellent for those seeking high protein with minimal fat.

Yellowfin Tuna and Halibut are also notable for their high protein-to-calorie ratio. Use the "Protein" sort feature in the table above to identify which species align best with your dietary goals.

Scientific References & Data Sources

•USDA FoodData Central Database (Primary Source for Nutritional Values)
•Environmental Protection Agency (EPA) & FDA Advisory on Mercury in Fish
•Monterey Bay Aquarium Seafood Watch (Sustainability Ratings)

Informational Disclaimer

This comparison matrix is provided for informational and personal logging purposes only. It is not intended as a substitute for professional nutrition advice, medical guidance, or a dietetic consultation. Nutritional values are averages sourced from the USDA database and may vary based on fish origin, farming methods, and preparation. The creators of this tool are not food science or healthcare professionals.