Fish & Seafood

Atlantic cod (Gadus morhua) is a staple lean white fish. Per 100g raw, it provides 82 kcal, 17.8g protein, 0.67g total fat (0.13g saturated), 43mg cholesterol, and 180mg Omega-3 with delicate flaking white flesh.

Atlantic mackerel (Scomber scombrus) is an oily pelagic fish. Per 100g raw, it provides 205 kcal, 18.6g protein, 13.9g healthy fats (3.3g saturated), an extraordinary 2,590mg Omega-3 (EPA+DHA), and exceptionally low mercury.

Farmed Atlantic salmon (Salmo salar) is an oily coldwater finfish. Per 100g raw, it provides 208 kcal, 20.4g protein, 13.4g total fat (3.05g saturated), 2,260mg long-chain Omega-3s (EPA + DHA), and very low mercury with a safe cooking temp of 63°C (145°F).

Canned light tuna (primarily Skipjack Katsuwonus pelamis) packed in water is an ultra-lean fish protein. Per 100g drained, it provides 116 kcal, 25.5g complete protein, 0.82g fat (0.23g saturated), and 270mg Omega-3s with low mercury levels.

Eastern oysters (Crassostrea virginica) are bivalve mollusks containing the highest concentration of dietary zinc of any food on Earth. Per 100g raw, they provide 51 kcal, 5.71g protein, 1.71g fat, 2.72g glycogen carbs, and an astonishing 16.6mg zinc (151% DV).

Rainbow trout (Oncorhynchus mykiss) is a freshwater salmonid finfish. Per 100g raw, it provides 119 kcal, 20.5g protein, 3.46g fat (0.72g saturated), 840mg Omega-3s, and very low mercury.

Canned sardines (Sardina pilchardus) consumed whole with edible bones are nutrient powerhouses. Per 100g drained, they deliver 208 kcal, 24.6g protein, 11.5g fat, 1,480mg Omega-3 (EPA+DHA), 382mg calcium (38% DV), and ultra-low mercury.

Sea scallops (Placopecten magellanicus) are bivalve mollusks prized for their sweet adductor muscle. Per 100g raw, they provide 69 kcal, 12.1g protein, 0.49g fat, 3.18g glycogen carbohydrates, and 196mg Omega-3.

Shrimp (Penaeus) is a crustacean delivering pure lean protein. Per 100g raw, it provides 85 kcal, 20.1g protein, 0.51g fat (0.1g saturated), 161mg cholesterol, 111mg Omega-3s, and rich selenium density (38µg / 69% DV).

Tilapia (Oreochromis niloticus) is a widely farmed freshwater whitefish. Per 100g raw, it provides 96 kcal, 20.1g protein, 1.70g fat (0.58g saturated), 50mg cholesterol, and very low mercury.

Wild Sockeye salmon (Oncorhynchus nerka) feeds on oceanic krill and plankton. Per 100g raw, it delivers 133 kcal, 21.6g protein, 4.70g fat (0.8g saturated), 1,220mg Omega-3 (EPA+DHA), and high astaxanthin antioxidant levels.

Fresh Yellowfin tuna (Thunnus albacares) is a lean predatory pelagic fish. Per 100g raw, it provides 109 kcal, 24.4g protein, 0.49g fat, and 240mg Omega-3 with dense myoglobin creating deep red sashimi-grade steaks.