Fish is a nutrient packed powerhouse that can do wonders for your health. Not only is it loaded with healthy fats but it also contains high levels of protein and is rich in various vitamins and minerals. In this article I’ll be listing five of the top fatty fish for you to try.
- Anchovies
Fat Per 4 oz. Serving = 12g
Of Which Is Saturated Fat = 2.1g
Of Which Is Monounsaturated Fat = 3.9g
Of Which Is Polyunsaturated Fat = 6g
Calories Per 4 oz. Serving = 236
Anchovies have a strong, powerful flavor and are not for everyone. However, if you enjoy the taste of these fat rich fish, they’re a great way to load up on dietary fats and are particularly rich in polyunsaturated fats. They’re also a fantastic source of calcium, iron, phosphorus and selenium.
- Mackerel
Fat Per 4 oz. Serving = 15.6g
Of Which Is Saturated Fat = 4.2g
Of Which Is Monounsaturated Fat = 7g
Of Which Is Polyunsaturated Fat = 4.4g
Calories Per 4 oz. Serving = 228
Like anchovies, mackerel has a very distinctive flavor that you’ll either love or hate. It contains a good blend of all three types of dietary fats and is one of the best fatty fish for filling up on monounsaturated fats. In addition to this, it’s a very good source of phosphorus, selenium, vitamin D and various B vitamins.
- Rainbow Trout
Fat Per 4 oz. Serving = 6.4g
Of Which Is Saturated Fat = 2.1g
Of Which Is Monounsaturated Fat = 2.1g
Of Which Is Polyunsaturated Fat = 2.1g
Calories Per 4 oz. Serving = 168
Rainbow trout is a lighter alternative to the two fatty fish listed above and contains around 30% fewer calories. In terms of taste, it’s soft, tender and mild but very satisfying and in terms of fat content, it’s perfectly balanced and contains equal amounts of all three dietary fats. Rainbow trout is also packed full of phosphorus, selenium and a number of different B vitamins.
- Salmon
Fat Per 4 oz. Serving = 12.4g
Of Which Is Saturated Fat = 2.8g
Of Which Is Monounsaturated Fat = 4.8g
Of Which Is Polyunsaturated Fat = 4.8g
Calories Per 4 oz. Serving = 232
Salmon is one of the most popular fish available and is a top source of monounsaturated fats and polyunsaturated fats. It has a similar flavor to trout but is even softer and when cooked right, it melts in your mouth. When it comes to nutritional value, salmon is an excellent source of phosphorus, selenium and multiple B vitamins.
- Sardines
Fat Per 4 oz. Serving = 12g
Of Which Is Saturated Fat = 1.7g
Of Which Is Monounsaturated Fat = 4.7g
Of Which Is Polyunsaturated Fat = 6g
Calories Per 4 oz. Serving = 232
Sardines are small, oily fish which contain large amounts of monounsaturated fats and polyunsaturated fats. They have a strong fishy flavor and are a brilliant source of calcium, selenium and vitamin D.
Summary
As you can see, there are plenty of reasons for you to fill up on fish. To enjoy the maximum benefit and get all the dietary fats you need, make sure you’re eating one or more of the fish on this list at least twice per week.
