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Food

Fish

Foods / Fish

About This Food

Description

Fish has been the subject of much research over the past twenty years since Danish researchers found a link between fish-eating Eskimos and low rates of heart disease.

Rich in protein, high-quality fish -that's sustainable, wild-caught and free of contaminants like dioxins and mercury- is an essential part of a healthy diet.

Although fatty fish (like salmon and sardines) have more omega-3's than lean fish, even lean fish and other seafoods provide a good source.

Cold water fish such as salmon, mackerel, herring, and sardines have higher amounts of omega-3’s than do their warm water kin. In fact, a 3 ½ portion of sardines contains 5.1 grams of omega-3’s, while the same portion sizes of Chinook salmon, Atlantic mackerel, and Pink salmon contain 3.0 grams of omega-3’s, 2.2 grams of omega-3’s, and 1.9 grams of omega-3’s, respectively.

Be a savvy seafood selector. Make sure it's wild and sustainable for your health and the health of our oceans.

 

Selecting & Storing

Always select wild fish as opposed to farm-raised which contains environmental contaminants called dioxins. When selecting fish, you should smell only a saltwater scent. Whole or cut, fresh fish is firm and resilient. When you poke it with your finger, the flesh should spring back, not remain indented. Whole fresh fish should have tight, shiny scales, with no sign of sliminess. The eyes should be bright and clear, and the gills should be clean and tinged with pink or red.It is best to use fish within a day of buying it. Rinse and rewrap fish when you get it home and store in the coldest part of the refrigerator.

Special diets
  • AIP Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Whole Foods
Benefits
Excellent Source of
  • Protein
  • Selenium
  • VitaminB6
  • VitaminB12
  • Niacin
  • Riboflavin
  • EPA DHA Omega-3
  • Phosphorous
Good Source of
  • Potassium
  • Copper
  • Thiamin
  • ALA Omega-3
Preferences
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Yeast
  • No Peanuts
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Sodium
  • Low Sugars
Nutrition & Macros
Nutrition Information

Serving size: 4 ounce(s)salmon

Chart Icon. View Calorie Breakdown

Calories: 159

Omega-6 / Omega-3 ratio: 0 : 1

Macronutrients
Amount
Total Fat
7.1 g
Saturated Fat
1.1 g
Monounsaturated Fat
2.36 g
Polyunsaturated Fat
2.84 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
1049 g
ALA
330 mg
EPA
360 mg,
DHA
1249 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
61.6 mg
Total Carbohydrate
0 g
Net Carbohydrate
0 g
Sugars
0 g
Fiber
0 g
Protein
22.22 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
44.8 IU
1%
Vitamin C
0 mg
0%
Vitamin D
0 IU
0%
Vitamin E
0 IU
0%
Vitamin B6
0.92 mg
46%
Vitamin B12
3.56 mcg
59%
Vitamin K
0 mg
0%
Folate
28 mcg
7%
Niacin
8.8 mg
44%
Riboflavin
0.43 mg
25%
Thiamin
0.25 mg
17%
Choline
0 mg
0%
Minerals
Calcium
13.44 mg
1%
Copper
0.28 mg
14%
Iron
0.9 mg
5%
Magnesium
32.48 mg
8%
Manganese
0.02 mg
1%
Phosphorous
224 mg
22%
Potassium
548.8 mg
16%
Selenium
40.88 mcg
58%
Sodium
49.28 mg
2%
Zinc
0.72 mg
5%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

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