Week
8
Fish
High in Omega-3 Fatty Acids & Low in Mercury
Approximate
omegga-3 fatty acid content per 100 grams (3.5
ounces) of some common fish available in many
Maine supermarkets, based on figures from the
United States Department of Agriculture (USDA).
Levels are for fresh and uncooked fish, and are
dependent on many factors so are subject to
updates.
|
Check
√ |
Fish (100grams or 3.5 oz)
|
Omega-3 fatty acids (grams) |
Mercury
level |
| |
Mackerel |
2.2 |
low |
| |
Herrings |
1.7 |
low |
| |
Sardines |
1.7 |
low |
| |
Tuna (bluefin) |
1.6 |
medium |
| |
Trout (lake) |
1.6 |
low |
| |
Sturgeon (Atlantic) |
1.5 |
? |
| |
Salmon |
1.4 |
low |
| |
Anchovies |
1.4 |
low |
| |
Bluefish |
1.2 |
medium |
| |
Halibut |
0.9 |
medium |
| |
Bass (striped) |
0.8 |
medium |
| |
Trout (rainbow) |
0.6 |
low |
| |
Oysters |
0.6 |
very low |
| |
Squid (short-finned) |
0.6 |
low |
| |
Shark |
0.5 |
high |
| |
Pollock |
0.5 |
low |
| |
Hake (Pacific) |
0.4 |
low |
| |
Sea Bass |
0.4 |
medium |
| |
Shrimp |
0.4 |
low |
| |
Clams |
0.3 |
low |
| |
Cod (Atlantic) |
0.3 |
low |
| |
Scallops |
0.2 |
low |
| |
Flounder |
0.2 |
low |
| |
Lobster |
0.2 |
medium |
| |
Haddock |
0.1 |
low |
| |
Swordfish |
high |
very high |
Mayo Clinic,
"Fish FAQ: The Merits and Hazards of
Eating Fish," March 9, 2007
www.mayoclinic.com/health/food-and-nutrition/NU00292
For more
details on mercury levels, see
www.cfsan.fda.gov/~frf/sea-mehg.html
(2006)
Maine Family
Fish Guide (Center for Disease Control and
Prevention, 2005) brochure (free)
www.maine.gov/dhhs/eohp/fish/documents/MeFFGuide.pdf
Source
Harvey B. Simon, MD. The No Sweat Exercise
Plan. New York: McGraw-Hill, 2006. Dr.
Simon is Associate Professor of Medicine at the
Harvard Medical School.
Lose and
Win is sponsored by Healthy Hancock, a
coalition of organizations working together
to improve the health of residents in
Hancock County. |
