Seafood Tier List

The EPA+DHA heavyweight — wild sockeye tops farmed Atlantic on omega-3s per gram.

A protein-per-calorie monster. The mercury is the asterisk.

The omega-3 benchmark everything else is measured against.

Steak-like fish with serious protein density.

24g protein for 99 calories. The cholesterol number looks scary; dietary cholesterol matters less than you think.

Bones, skin, omega-3s, B12 — the whole fish is the supplement.

Nearly pure protein — the fish equivalent of chicken breast.

The steak of white fish — meaty, lean, selenium-rich.

A lean protein bomb — 15g+ protein per 100g with almost no fat.

Iron and B12 levels that embarrass red meat — the ocean's multivitamin.

Sweet, lean, and a selenium sleeper.

Sardines' bigger, oilier cousin — B12 and D for days.

Salmon nutrition at a lower price point.

B12 and iron levels that embarrass most red meat.

The affordable white fish — inoffensive in every direction.

The Gulf's headliner. 20g protein, barely any fat, and a vitamin D surprise.

Sweet, seared, and nearly pure protein.

Zinc content is cartoonish — triple the daily value per 100g.

Sardine's bigger, oilier cousin with a serious B12 flex.

The luxury crustacean that's secretly lean.

Pizza's favorite controversy, in fish form. Absurd protein for the size.

Southern staple with a real vitamin D number.

Rubber bands you can eat. Lean protein hiding in a tentacled package.

Mudbug. All the fun of lobster at a fraction of the ceremony.

Dolphinfish, not the mammal. The leanest crowd-pleaser in the case.

The fish stick's origin story. Surprisingly decent micros for the price.

The mildest fish here. Training wheels for seafood skeptics.

The sushi-bar showoff. Rich, fatty, and worth every calorie.