Seafood covers finfish (salmon, tuna, cod, haddock, tilapia, trout, mackerel, sardines, anchovy) and shellfish (shrimp, crab, lobster, scallop, oyster, clam, mussel). Both fresh and canned varieties are rated. Canned fish in oil versus water makes a measurable score difference because of fat profile and sodium.
The USDA DGA recommends at least 8 ounces of seafood per week — roughly two meals — with an emphasis on species rich in omega-3 fatty acids. Fatty fish (salmon, sardines, mackerel) are the most concentrated dietary source of EPA and DHA, the long-chain omega-3s associated with cardiovascular outcomes. Lean fish and shellfish are high-quality protein with very low saturated fat.
Wild salmon, sardines, and mackerel top the rankings because of combined protein and omega-3 density. Lean whitefish (cod, tilapia, haddock) scores well on protein and micronutrients alone. Canned seafood in oil and heavily breaded or fried preparations score lower. Farmed salmon scores almost identically to wild on our formula — the differences are ecological, not strictly nutritional per 100g.
Score distribution
Top 20 seafoods
ranked by FoodScore (0–100)- 0185Halibut CookedVery good
- 0285Herring CookedVery good
- 0385Salmon (Atlantic, cooked)Very good
- 0485Salmon Farmed CookedVery good
- 0584Mussel CookedVery good
- 0684Sardines Canned In OilVery good
- 0783Mackerel Atlantic CookedVery good
- 0883Sea Bass CookedVery good
- 0983Squid CookedVery good
- 1081Crab Dungeness CookedVery good
- 1181Octopus CookedVery good
- 1281Saltine CrackersVery good
- 1380Oyster RawVery good
- 1479Tuna Canned White WaterVery good
- 1576Clam CookedVery good
- 1676Cod Atlantic CookedVery good
- 1776Shrimp (cooked)Very good
- 1876Snapper CookedVery good
- 1976Tilapia CookedVery good
- 2075Crab Alaskan King CookedVery good