Anchovies are a rich source of fish omega-3 fats EPA & DHA, containing 1.45g per 100g (3.5oz)

Sea bream is a source of the omega-3 fats EPA & DHA, providing 0.8g per 100g (3.5oz), & high-quality protein

Eels provide 0.15g of fish omega-3 fat (EPA + DHA) per 100g (3.5oz), & are a rich source of vitamins A, B12 & D

Halibut provides 0.2g of the omega-3 fats EPA & DHA. It has a moderate content of mercury, so is best avoided by pregnant & breastfeeding women & children

Herring is a rich source of the omega-3 fats EPA & DHA, providing 1.6g per 100g (3.5oz), & is a very rich source of vitamin B12

Mackerel are a rich source of omega-3 fats EPA & DHA. Avoid large species eg, king mackerel, which have a very high mercury content

Red mullet is a source of the omega-3 fats EPA & DHA & protein, & a rich source of vitamins B12 & B6

Trout is a source of the omega-3 fats EPA & DHA, providing 0.7g per 100g (3.5oz), & a rich source of vitamin B12

Salmon is a rich source of fish omega-3 fats EPA & DHA (containing 1.45g per 100g [3.5oz]), selenium, & vitamin B12

Sardines are a good source of the omega-3 fats EPA & DHA providing 1g per 100g (3.5oz), & protein

Sea bass is a source of the omega-3 fats EPA & DHA, providing 0.6g per 100g (3.5oz). Chilean sea bass contains moderate to high levels of mercury

Swordfish provides 0.75g EPA & DHA per 100g (3.5oz). It has a very high content of mercury & should not be eaten by pregnant or breastfeeding women & children

Cod is a low-fat, carb-, sugar- & fiber-free source of protein (18g per 100g [3.5oz]), selenium, iodine & vitamin B12. Its content of EPA & DHA is low

Flatfish is a low-fat, carb-, sugar- & fiber-free source of protein (12.5g per 100g [3.5oz]), selenium & vitamin B12. Its content of EPA & DHA is low

Haddock is a low-fat, carb-, sugar- & fiber-free source of protein (16g per 100g [3.5oz]), selenium & vitamin B12. Its content of EPA & DHA is low

Tilapia is a low-fat, carb-, sugar- & fiber-free source of protein (20g per 100g [3.5oz]), selenium & vitamin B12. Its content of EPA & DHA is low

Tuna contains 22g of protein per 100g [3.5oz]). Its content of EPA & DHA is low. All tuna species contain mercury. Skipjack tuna contains the least

Clams are a low-fat, low-carb, fiber-free source of protein, iron, selenium, & vitamin B12. They contain 0.1g of EPA & DHA per 100g (3.5oz)

Crab is a low-fat, carb-, sugar, & fiber-free source of protein. It contains a small amount EPA & DHA. Some species have a high sodium content

Lobster is a low-fat, carb-, sugar, & fiber-free source of protein. Some species accumulate high levels of mercury

Mussels are a low-fat, low-carb, fiber-free source of iron, selenium, & vitamin B12. They contain 0.45g of omega-3 fat (EPA & DHA) per 100g (3.5oz)

Octopus is a low-fat, low-carb, fiber-free source of protein, selenium, & vitamin B12. It contains 0.16g of EPA & DHA per 100g (3.5oz)

Oysters are a low-fat, low-carb, fiber-free source of iron, zinc, copper,, selenium, & vitamin B12. They contain a small amount of EPA & DHA

Scallops are a low-fat, low-carb, fiber-free source of protein, selenium, iodine, & vitamin B12. They contain 0.1g of omega-3 fat (EPA & DHA) per 100g (3.5oz)

Shrimps (prawns) are a low-fat, low-carb, fiber-free source of protein, selenium, vitamin B12, & iodine. They contain 0.14g of EPA & DHA per 100g (3.5oz)

Squid is a low-fat, low-carb, fiber-free source of protein, selenium, vitamin B12, & iodine. It is a good source of EPA & DHA providing 0.5g per 100g (3.5oz)