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Ayurveda

Sustainable Seafood: What to Eat and What to Avoid

Our quick-and-easy guide to best and worst seafood species for the planet's health.

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Our guide to the most and least sustainable seafood species in the sea.

What are the best (and worst) fish to eat for the planet’s health? Here’s a guide to help you decide. For more information on sustainable species and to download a seafood guide for your region, visit seafoodwatch.org or download Monterey Bay Aquarium’s free Seafood Watch app.

Best Choices

  1. Bass: striped (US hook & line, farmed)
  2. Catfish (US)
  3. Clams, mussels, and oysters
  4. Sablefish/black cod
  5. Salmon (wild Alaskan)
  6. Sardines (Pacific)
  7. Shrimp (wild Alaskan, US farmed)
  8. Tilapia (US and Ecuador)
  9. Trout: rainbow (US farmed)
  10. Tuna: albacore/white canned (US and Canada, troll, pole), skipjack/light canned (FAD free,US troll, pole) and yellowfin (US troll, pole)

See also Good Catch: How to Find the Healthiest Eco-friendly Fish

Worst Choices

  1. Abalone (China and Japan only)
  2. Crab: canned (imported)
  3. Mahi Mahi (imported; US and Ecuador are OK)
  4. Orange roughy
  5. Rockfish (Canada trawl)
  6. Salmon (farmed Atlantic)
  7. Sharks
  8. Squid (imported; US is OK)
  9. Swordfish (imported; US is OK)
  10. Tuna: albacore/white canned (except Canada & US troll, pole, and US longline), bluefin & skipjack/light canned (imported longline and purse seine), and yellowfin (except troll, pole, and US longline)

See also 3 Simple Seafood Shopping Strategies