Sea products are well-known to have tremendous health benefits, and their consumption, like anything else, should be approached in moderation. There are benefits and costs and that general analysis is broken out below:

Benefits: (premium wild food source)

  • Nutrients - Vitamin D, B2, Potassium, Calcium, Magnesium, Phosphorus, Iodine, Zinc, Iron
  • High-quality, wild protein source
  • High-quality fat - Omega-3 fatty acids are found in almost every species of fish, but are especially high in fatty fish for obvious reasons. They are known to help maintain a healthy heart by lowering blood pressure thereby reducing the risk of sudden death, heart attack, abnormal heart rhythms, and stroke. Omega-3’s may decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes; and they may prevent inflammation and reduce the risk of arthritis. Also, Omega-3’s aid in healthy brain functioning and development in adults and infants, respectively.

Costs: (environmental contaminants)

 Fish and Seafood Contaminate Guide

Contaminant Level


Low Medium High
Wild Sockeye Salmon
Wild Coho salmon
Wild King salmon +
Wild Coho caviar +
Yellowfin tuna +
Halibut +
Pacific oysters +
Striped bass +
Pacific cod +
Pacific octopus +
Manila clams +
White shrimp (Wild, Gulf and Atlantic) +
Black Cod +
Alaskan Spot prawns +
Dungeness crab +
Petrale sole +
Bay scallops +
Corvina +
Yellowtail amberjack +
Pacific Razor clams +
Sturgeon Caviar +
North Atlantic Lobster Tails +
Grouper +
Caribbean Lobster Tails +
Oregon Pink shrimp +
Squid +
Pacific Ling cod +
Halibut Cheeks +
Tombo tuna +
Ono +
Red Snapper +
Mahi +
Big Eye Tuna +
Dover sole +
Alaskan Red King crab +
Opaka +
Sea Scallops +
Mussels +
Hawaiian Opah +
Escolar +
Swordfish +
Marlin +
Spearfish +
Sailfish +
Chilean Sea Bass +
Black Tiger Shrimp +


Consumption Suggestions

Low: 2-3 servings every week

Medium: 1 serving every 2 weeks

High: 1 serving every 2 months