Seafood contains a unique combination of nutrients our bodies need and is an important part of a balanced diet.

Marine omega-3 fatty acids, vitamin D, iodine and selenium are nutrients that are not found in any great quantity in other types of food. In addition, seafood contains easily digestible proteins.

Seafood replaces other food

Choosing seafood for dinner means not eating other dinners that could contain more saturated fat and sugar.

This means that eating seafood is positive not just because of the important nutrients, but because it can help reduce the intake of food that we should eat less of.

What is the healthiest fish?

One fish species cannot be said to be better for you than another. The different fish species and seafood products contain different nutrients. For this reason, it is important to have a varied diet and choose both lean and fat fish types.

If you are interested in what the various fish species and seafood products contain, you can find information about this in the Seafood Data database.

Dietary recommendations

The Directorate of Health recommends that we eat fish for dinner two to three times per week. Alternatively, fish dinners can be replaced by a corresponding amount of fish as sandwich toppings. The recommended fish intake is 300–450 grams per week. Six portions of fish sandwich toppings correspond to roughly one dinner. At least 200 grams should be fat fish such as salmon, trout, mackerel or herring. The amount of fish in fish products is included in the recommendation, and the fish content in fish pudding, fish cakes and fish balls varies.
Shellfish and other types of seafood are not included in the recommended 2–3 portions of fish. However, the nutrient content of these types of food is often favourable and should be included in a varied diet.

Undesirable substances in seafood

Seafood also contains small amounts of undesirable substances, such as environmental toxins and heavy metals. Every year, NIFES monitors the content of undesirable substances in wild fish, farmed fish and other seafood.

• How can we know whether seafood is safe?

Cod liver oil cannot replace seafood

Dietary supplements such as cod liver oil and vitamin pills provide some of the important nutrients we find in seafood. However, supplements cannot replace a varied diet, but come in addition to the rest of your diet.

Nevertheless, dietary supplements are good sources of nutrients for people who, for different reasons, cannot eat seafood, such as people who are allergic.

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