Uploaded January 2023 | Updated September 2026, 6 hours ago
As a subset of meat, seafood is fairly unique food group that often heralded as a delicacy in many places. It possesses many unique qualities in terms of nutrition, both beneficial and detrimental. Today, we're going to be breaking down the most popular options to see which ones have gone under the radar and which ones may leave you swimming with the fishes.
Also, sorry if this list seems lacking when compared to the others. I really didn't have as much to say about a lot of the fish.
What I Would Change:
1. Sardines were brought down a tier due to a high Omega 6 to Omega 3 ratio. What I somehow failed to mention is that this is not actually a reflection of the fish itself, but the oils they almost always come packed in. Somehow the USDA Food Database didn't have just sardines. If you get plain sardines, free of additives and oils, I would put them in the A Tier.
2. I want to double down on a point I made earlier about Mercury, specifically as it pertains to Swordfish. In hindsight I would move it down a tier due to its high concentration of mercury, but I felt that judging strictly based on that wasn't telling the whole story.
All nutrient data is pulled from the USDA's National Nutrient Database for Standard Reference.
Introducing: Seafood - 0:00
Omega 3 Fatty Acids - 2:37
Anchovy - 3:51
Bass - 4:36
Carp - 5:02
Catfish - 5:34
Caviar - 6:00
Clam - 6:42
Cod - 7:21
Crab - 7:47
Crawfish - 8:14
Cuttlefish - 8:41
Eel - 9:18
Flounder - 9:58
Grouper - 10:23
Haddock - 10:48
Halibut - 11:09
Herring - 11:35
Lobster - 11:59
Mackerel - 12:30
Mahi Mahi - 13:09
Mussel - 13:37
Octopus - 14:18
Oyster - 14:53
Salmon - 15:50
Sardine (Read Description) - 16:21
Scallop - 17:18
Shrimp - 17:48
Snapper - 18:12
Squid - 18:32
Swordfish - 19:01
Tilapia - 19:28
Trout - 19:58
Tuna - 20:18
Yellowtail - 20:46
Conclusion - 21:12
#seafood #nutrition #nutritiontierlist #seafoodtierlist #diet #tierlist #mealplan
As a subset of meat, seafood is fairly unique food group that often heralded as a delicacy in many places. It possesses many unique qualities in terms of nutrition, both beneficial and detrimental. Today, we're going to be breaking down the most popular options to see which ones have gone under the radar and which ones may leave you swimming with the fishes.
Also, sorry if this list seems lacking when compared to the others. I really didn't have as much to say about a lot of the fish.
What I Would Change:
1. Sardines were brought down a tier due to a high Omega 6 to Omega 3 ratio. What I somehow failed to mention is that this is not actually a reflection of the fish itself, but the oils they almost always come packed in. Somehow the USDA Food Database didn't have just sardines. If you get plain sardines, free of additives and oils, I would put them in the A Tier.
2. I want to double down on a point I made earlier about Mercury, specifically as it pertains to Swordfish. In hindsight I would move it down a tier due to its high concentration of mercury, but I felt that judging strictly based on that wasn't telling the whole story.
All nutrient data is pulled from the USDA's National Nutrient Database for Standard Reference.
Introducing: Seafood - 0:00
Omega 3 Fatty Acids - 2:37
Anchovy - 3:51
Bass - 4:36
Carp - 5:02
Catfish - 5:34
Caviar - 6:00
Clam - 6:42
Cod - 7:21
Crab - 7:47
Crawfish - 8:14
Cuttlefish - 8:41
Eel - 9:18
Flounder - 9:58
Grouper - 10:23
Haddock - 10:48
Halibut - 11:09
Herring - 11:35
Lobster - 11:59
Mackerel - 12:30
Mahi Mahi - 13:09
Mussel - 13:37
Octopus - 14:18
Oyster - 14:53
Salmon - 15:50
Sardine (Read Description) - 16:21
Scallop - 17:18
Shrimp - 17:48
Snapper - 18:12
Squid - 18:32
Swordfish - 19:01
Tilapia - 19:28
Trout - 19:58
Tuna - 20:18
Yellowtail - 20:46
Conclusion - 21:12
#seafood #nutrition #nutritiontierlist #seafoodtierlist #diet #tierlist #mealplan
