The 4 Most Nutrient-Dense Seafoods

Seafood is good for you. The American Heart Association recommends that you eat at least two servings a week, and health authorities the world over agree.

But which seafoods are the most nutrient-dense? We’ve looked at the healthiest and best, focusing on aspects such as protein content and omega-3 fatty acids, and macro- and micronutrient content. Which seafood stands head and fins above the rest? Read on to find out.

Sardines are small and oily fish that are eaten whole, giving you the benefits of the flesh, skin, and organs. It might sound like an unusual way to enjoy fish, but there’s a lot of goodness in these little swimmers.

In fact, sardines contain many of the vitamins and minerals that your body needs, along with antioxidants, omega-3 fatty acids, and a hearty dose of protein. They’ve been called “nutritionally complete,” as a single cup will give you more than 100% of your daily requirements of vitamin D and B12. What’s more, a full can provides between 50% and 300%—yes, we said three hundred—of your daily recommended dose of riboflavin, niacin, calcium, iron, phosphorus, copper, and selenium.

The Sardines we sell here at Wixter are packed with olive oil and a small amount of salt, allowing you to experience the maximum benefits of these potent little fish without sacrificing flavor.

Shellfish like clams and mussels have one of the highest concentrations of vitamin B-12, and they also provide a good source of vitamin C, iron, selenium, and potassium. Even the smallest serving is enough to give you your daily dose of vitamin B-12, which helps with energy levels, brain health, and more.

Oysters are another shellfish worth adding to your diet. It’s a myth that they are an aphrodisiac, but they are a fantastic source of zinc, which supports healthy libido and fertility.

Shellfish can be expensive, but if you stick with frozen and tinned varieties, and use them sparingly, it’s a cost-effective way to add nutrients to your diet. Try tossing together a quick shrimp pasta or make a delicious lobster roll with those leftover hot dog buns.

Salmon is often considered the gold standard when it comes to oily fish, and not without reason. It contains one of the highest concentrations of omega-3 fatty acids. It’s also loaded with protein, antioxidants, B vitamins, selenium, potassium, and magnesium. 

The omega-3 to omega-6 ratio is one of the best of any foodstuff—and did we mention it tastes great? You can add a few slices of smoked salmon to a sandwich or bagel or enjoy a fillet with some fresh vegetables. Steam or air fry a fillet of salmon along with some peas, broccoli, or kale, and add a portion of brown rice or yams, and congratulations: you’ve just made one of the most nutritionally complete meals you could eat, all for just a few hundred calories.

It’s abundant, delicious, and good for you—what more could you ask for?

If you find salmon to be overly “fishy” in taste and aroma, try steelhead trout instead. It is an oily, heart-healthy fish that contains a high concentration of omega-3 fatty acids, as well as vitamins and minerals known to boost bone, muscle, and heart health. The taste is mild and meaty.

You can add steelhead trout to the same recipes that use salmon. It’s easy to cook, and if you buy a good frozen variety, you’ll get all those nutritional benefits and fresh flavors without worrying about how long it has been sitting on ice or trapped in the back of a truck.

These four nutritional superstars pack such a big dose of healthy vitamins and minerals, you don’t need to eat much to get a lot of nutritional benefits. The more you do eat, the more heart-healthy nutrients you’re adding to your diet.

Check out some of our tinned and frozen fish options, and start experimenting with adding more seafood to your diet. Your heart will thank you!