Fish and seafood: nutrition rankings
86 fish and seafood in the ranking pool from USDA FoodData Central. Below: the richest fish or seafood for each nutrient, the group median per serving, and 8 full nutrition profiles.
Nutrition profiles
Cod89 kcalSelenium 58% · Protein 39% · Vitamin B12 37%Mussels146 kcalVitamin B12 850% · Manganese 251% · Selenium 138%Oysters87 kcalVitamin B12 620% · Zinc 607% · Copper 539%Salmon (Atlantic, farmed)175 kcalVitamin B12 99% · Selenium 64% · Vitamin D 56%Sardines177 kcalVitamin B12 317% · Selenium 81% · Protein 42%Shrimp84 kcalProtein 41% · Copper 36% · Phosphorus 16%Tilapia109 kcalSelenium 84% · Vitamin B12 66% · Protein 44%Tuna (canned in water)73 kcalSelenium 105% · Vitamin B12 91% · Niacin 53%
Richest fish and seafood for each nutrient
| Nutrient | Richest source (per serving) | Amount | Group median / serving | Full list |
|---|---|---|---|---|
| Potassium | Mollusks, clam (mixed species, canned, drained solids) (3 oz) | 534 mg 11% DV | 288 mg (n=86) | Fish and seafood high in potassium |
| Magnesium | Fish, salmon (chinook, cooked, dry heat) (3 oz) | 104 mg 25% DV | 29 mg (n=86) | Fish and seafood high in magnesium |
| Iron | Mollusks, oyster (eastern, wild, cooked, moist heat) (3 oz) | 7.8 mg 44% DV | 0.6 mg (n=86) | Fish and seafood high in iron |
| Protein | Fish, tuna (fresh, bluefin, cooked, dry heat) (3 oz) | 25.4 g 51% DV | 19.6 g (n=86) | Fish and seafood high in protein |
| Calcium | Fish, sardine (Atlantic, canned in oil, drained solids with bone) (3 oz) | 325 mg 25% DV | 25 mg (n=86) | Fish and seafood high in calcium |
| Zinc | Mollusks, oyster (eastern, canned) (3 oz) | 77.3 mg 703% DV | 0.5 mg (n=86) | Fish and seafood high in zinc |
| Vitamin C | Mollusks, clam (mixed species, cooked, moist heat) (3 oz) | 18.8 mg 21% DV | 0 mg (n=83) | Fish and seafood high in vitamin C |
| Vitamin D | Salmon, sockeye (canned, drained solids, without skin and bones) (3 oz) | 18.27 µg 91% DV | 1.7 µg (n=42) | Fish and seafood high in vitamin D |
| Vitamin B12 | Mollusks, clam (mixed species, cooked, moist heat) (3 oz) | 84.06 µg 3,502% DV | 2.77 µg (n=83) | Fish and seafood high in vitamin B12 |
| Vitamin A (RAE) | Fish, tuna (fresh, bluefin, cooked, dry heat) (3 oz) | 643 µg 72% DV | 22 µg (n=82) | All foods |
| Vitamin E | Fish, fish sticks (frozen, prepared) (3 oz) | 5.85 mg 39% DV | 0.85 mg (n=45) | All foods |
| Vitamin K | Fish, tuna (white, canned in oil, drained solids) (3 oz) | 5.9 µg 4.9% DV | 0.1 µg (n=45) | All foods |
| Vitamin B6 | Fish, tuna (yellowfin, fresh, cooked, dry heat) (3 oz) | 0.88 mg 52% DV | 0.24 mg (n=83) | All foods |
| Folate (DFE) | Mollusks, mussel (blue, cooked, moist heat) (3 oz) | 65 µg 16% DV | 8 µg (n=83) | All foods |
| Omega-3 (ALA+EPA+DHA) | Fish, salmon (Atlantic, farmed, cooked, dry heat) (3 oz) | 1.92 g | 0.45 g (n=84) | All foods |
| Selenium | Mollusks, oyster (Pacific, cooked, moist heat) (3 oz) | 131 µg 238% DV | 35.2 µg (n=83) | All foods |
| Copper | Mollusks, oyster (eastern, wild, cooked, moist heat) (3 oz) | 4.85 mg 539% DV | 0.07 mg (n=86) | All foods |
| Manganese | Mollusks, mussel (blue, cooked, moist heat) (3 oz) | 5.78 mg 251% DV | 0.02 mg (n=86) | All foods |
| Phosphorus | Fish, sardine (Atlantic, canned in oil, drained solids with bone) (3 oz) | 416 mg 33% DV | 227 mg (n=86) | All foods |
| Choline | Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture)) (3 oz) | 115 mg 21% DV | 71 mg (n=42) | All foods |
| Thiamin (B1) | Fish, trout (mixed species, cooked, dry heat) (3 oz) | 0.36 mg 30% DV | 0.06 mg (n=83) | All foods |
| Riboflavin (B2) | Fish, mackerel (king, cooked, dry heat) (3 oz) | 0.49 mg 38% DV | 0.1 mg (n=83) | All foods |
| Niacin (B3) | Fish, tuna (yellowfin, fresh, cooked, dry heat) (3 oz) | 18.8 mg 117% DV | 4 mg (n=83) | All foods |
| Monounsaturated fat | Fish, halibut (greenland, cooked, dry heat) (3 oz) | 9.1 g | 0.8 g (n=85) | All foods |
| Polyunsaturated fat | Fish, fish sticks (frozen, prepared) (3 oz) | 6.7 g | 0.9 g (n=85) | All foods |
Median is the middle value across the 86 fish and seafood in the pool, per common serving. Foods USDA has not analysed for a nutrient are excluded from that nutrient's median.
Foods in this group
Crustaceans, Fish, Mollusks, Salmon and 82 more.
All food groups · All nutrient rankings
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.