What is the cleanest seafood to eat?

The Cleanest Seafood Choices for a Healthier Planet and Body

When it comes to seafood, not all options are created equal—especially when you're thinking about health, sustainability, and environmental impact. If you're looking for the cleanest seafood to eat, there’s a standout group often referred to as the Super Green List. These are species that are not only low in contaminants like mercury and PCBs but are also responsibly farmed or harvested.

Farmed mussels top the list for good reason. Packed with protein, omega-3 fatty acids, and essential minerals like iron and selenium, they’re a nutritional powerhouse. Even better, mussels are filter feeders that actually improve water quality, making them one of the most eco-friendly seafood choices available.

Another excellent pick is U.S. farmed rainbow trout. Raised in controlled freshwater environments, this fish grows quickly and sustainably, with minimal environmental impact. It's rich in heart-healthy fats and has a delicate flavor that appeals to a wide range of palates.

For those who love a good tuna melt or sandwich, albacore tuna—especially troll- or pole-caught from the U.S. or Canada—offers a cleaner, lower-mercury option compared to other tuna species. Just be mindful of sourcing; wild-caught from well-managed fisheries is key.

Don’t overlook farmed clams and seaweed. Clams, like mussels, support marine ecosystems, while seaweed absorbs carbon and requires no feed or fresh water to grow. Both are nutritious and sustainable.

Other smart choices include Alaska flounder and sole, which come from some of the best-managed fisheries in the world, and U.S. farmed catfish and striped bass, which are raised under strict environmental regulations.

Choosing clean seafood isn’t just about personal health—it’s a vote for healthier oceans. By opting for these sustainable options, you’re supporting smarter fishing and farming practices that benefit both people and the planet.