Ranked by energy
Lowest calorie seafood
Food energy per 100 g as eaten, from USDA. Left uncolored: calories are not good or bad on their own, and no list scores them (Lean protein scores protein per calorie instead). The oily fish that lead on omega-3 sit higher here; lean white fish and shellfish sit lower.
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No color — no list scores calories on their own. A row with a green EPA + DHA cell can still carry a High mercury label by the name — that marks the FDA/EPA Choices to avoid, and the omega-3 does not offset it. Composition is per 100 g as eaten from USDA (farmed Atlantic salmon from Norway’s 2026 table) — cooked fish and shellfish, canned rows drained. Mercury is FDA’s species mean in ppm, as FDA publishes it — or, for mussels and octopus, which FDA does not cover, a sample-weighted mean of cited surveys. Dioxins + PCBs are survey means (one median) in pg TEQ per gram; “Not tested” means no survey we cite covers the species. Every cell has a source and a year when filled; hover for the citation. Empty = no source on file. Plain-language axes on What it means; ranking rules on How we rank. Not medical advice.