Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Ranking Tool Settings

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Fish Lowest in PRAL score

116 results
Name
PRAL score
Data source
+ 1
Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 5 anchovies
1.43
Standard Release (Common)
+ 2
Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz
1.65
Standard Release (Common)
+ 3
Pickled Herring (Fish, herring, Atlantic, pickled) 1 oz, boneless
2.15
Standard Release (Common)
+ 4
Cooked Eastern Oysters (Wild) (Mollusks, oyster, eastern, wild, cooked, dry heat) 3 oz
2.43
Standard Release (Common)
+ 5
Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz
2.45
Standard Release (Common)
+ 6
Kippered Herring (Fish, herring, Atlantic, kippered) 1 fillet, small (2-3/8 inch x 1-3/8 inch x 1/4 inch)
2.47
Standard Release (Common)
+ 7
Raw Squid (Mollusks, squid, mixed species, raw) 1 oz, boneless
2.65
Standard Release (Common)
+ 8
Fish Roe (Fish, roe, mixed species, raw) 1 tbsp
2.85
Standard Release (Common)
+ 9
Smoked Salmon (Fish, salmon, chinook, smoked) 1 oz, boneless
3.04
Standard Release (Common)
+ 10
Smoked Haddock (Fish, haddock, smoked) 1 oz, boneless
3.08
Standard Release (Common)
+ 11
Cooked Wild Eastern Oysters (Mollusks, oyster, eastern, wild, cooked, moist heat) 6 medium
3.11
Standard Release (Common)
+ 12
Raw Pacific Oysters (Mollusks, oyster, Pacific, raw) 1 medium
3.2
Standard Release (Common)
+ 13
Raw Yellowfin Tuna (Fish, tuna, fresh, yellowfin, raw) 1 oz, boneless
3.4
Standard Release (Common)
+ 14
Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz
3.61
Standard Release (Common)
+ 15
Raw Scallops (Mollusks, scallop, mixed species, raw) 1 unit 2 large or 5 small
3.99
Standard Release (Common)
+ 16
Raw Anchovies (Fish, anchovy, european, raw) 3 oz
4.54
Standard Release (Common)
+ 17
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
4.8
Standard Release (Common)
+ 18
Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz
4.98
Standard Release (Common)
+ 19
Blue Crab Cakes (Crustaceans, crab, blue, crab cakes, home recipe) 1 cake
5.23
Standard Release (Common)
+ 20
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
5.53
Standard Release (Common)
+ 21
Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
5.55
Standard Release (Common)
+ 22
Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet
5.77
Standard Release (Common)
+ 23
Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz
6.12
Standard Release (Common)
+ 24
Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz
6.56
Standard Release (Common)
+ 25
Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz
6.58
Standard Release (Common)
+ 26
Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz
7.04
Standard Release (Common)
+ 27
Cooked Atlantic Perch (Fish, ocean perch, Atlantic, cooked, dry heat) 1 fillet
7.13
Standard Release (Common)
+ 28
Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet
7.26
Standard Release (Common)
+ 29
Cooked Cod (Fish, cod, Pacific, cooked) 3 oz
7.31
Standard Release (Common)
+ 30
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
7.38
Standard Release (Common)
+ 31
Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz
7.4
Standard Release (Common)
+ 32
Cooked Fish Roe (Fish, roe, mixed species, cooked, dry heat) 1 oz
7.4
Standard Release (Common)
+ 33
Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz
7.59
Standard Release (Common)
+ 34
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
7.69
Standard Release (Common)
+ 35
Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz
7.77
Standard Release (Common)
+ 36
Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet
7.79
Standard Release (Common)
+ 37
Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet
8.19
Standard Release (Common)
+ 38
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
8.22
Standard Release (Common)
+ 39
Cooked Abalone (Mollusks, abalone, mixed species, cooked, fried) 3 oz
8.25
Standard Release (Common)
+ 40
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
8.3
Standard Release (Common)
+ 41
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
8.33
Standard Release (Common)
+ 42
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
8.55
Standard Release (Common)
+ 43
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
8.59
Standard Release (Common)
+ 44
Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz
8.73
Standard Release (Common)
+ 45
Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz
8.77
Standard Release (Common)
+ 46
Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz
8.84
Standard Release (Common)
+ 47
Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz
8.87
Standard Release (Common)
+ 48
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
8.94
Standard Release (Common)
+ 49
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
8.96
Standard Release (Common)
+ 50
Fried Calamari (Mollusks, squid, mixed species, cooked, fried) 3 oz
9.08
Standard Release (Common)
+ 51
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
9.15
Standard Release (Common)
+ 52
Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz
9.31
Standard Release (Common)
+ 53
Imitation Crab Meat (Crustaceans, crab, alaska king, imitation, made from surimi) 3 oz
9.32
Standard Release (Common)
+ 54
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
9.37
Standard Release (Common)
+ 55
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
9.38
Standard Release (Common)
+ 56
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
9.42
Standard Release (Common)
+ 57
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
9.46
Standard Release (Common)
+ 58
Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz
9.5
Standard Release (Common)
+ 59
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
9.53
Standard Release (Common)
+ 60
Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz
9.73
Standard Release (Common)
+ 61
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
9.8
Standard Release (Common)
+ 62
Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet
9.9
Standard Release (Common)
+ 63
Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz
9.93
Standard Release (Common)
+ 64
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
9.96
Standard Release (Common)
+ 65
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
10.32
Standard Release (Common)
+ 66
Raw Tilapia (Fish, tilapia, raw) 1 fillet
10.34
Standard Release (Common)
+ 67
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
10.38
Standard Release (Common)
+ 68
Raw Clams (Mollusks, clam, mixed species, raw) 3 oz
10.66
Standard Release (Common)
+ 69
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
10.68
Standard Release (Common)
+ 70
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
11.17
Standard Release (Common)
+ 71
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
11.19
Standard Release (Common)
+ 72
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
11.52
Standard Release (Common)
+ 73
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
11.57
Standard Release (Common)
+ 74
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
11.59
Standard Release (Common)
+ 75
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
11.73
Standard Release (Common)
+ 76
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
11.85
Standard Release (Common)
+ 77
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
11.98
Standard Release (Common)
+ 78
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
12.39
Standard Release (Common)
+ 79
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
12.49
Standard Release (Common)
+ 80
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
12.51
Standard Release (Common)
+ 81
Baked Conch (Mollusks, conch, baked or broiled) 1 cup, sliced
12.63
Standard Release (Common)
+ 82
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
12.64
Standard Release (Common)
+ 83
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
12.67
Standard Release (Common)
+ 84
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
12.78
Standard Release (Common)
+ 85
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
12.88
Standard Release (Common)
+ 86
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
13.09
Standard Release (Common)
+ 87
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
13.26
Standard Release (Common)
+ 88
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
13.29
Standard Release (Common)
+ 89
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
13.5
Standard Release (Common)
+ 90
Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
13.58
Standard Release (Common)
+ 91
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
13.8
Standard Release (Common)
+ 92
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
14.01
Standard Release (Common)
+ 93
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
14.23
Standard Release (Common)
+ 94
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
14.89
Standard Release (Common)
+ 95
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
14.91
Standard Release (Common)
+ 96
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
15.13
Standard Release (Common)
+ 97
Steamed Scallops (Mollusks, scallop, (bay and sea), cooked, steamed) 3 oz
15.38
Standard Release (Common)
+ 98
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
15.93
Standard Release (Common)
+ 99
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
16.36
Standard Release (Common)
+ 100
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
16.61
Standard Release (Common)
+ 101
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
17.01
Standard Release (Common)
+ 102
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
17.58
Standard Release (Common)
+ 103
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
17.71
Standard Release (Common)
+ 104
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
17.74
Standard Release (Common)
+ 105
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
18.3
Standard Release (Common)
+ 106
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
18.81
Standard Release (Common)
+ 107
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
19.15
Standard Release (Common)
+ 108
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
21.39
Standard Release (Common)
+ 109
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
21.75
Standard Release (Common)
+ 110
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
22.63
Standard Release (Common)
+ 111
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
22.84
Standard Release (Common)
+ 112
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
23.03
Standard Release (Common)
+ 113
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
23.58
Standard Release (Common)
+ 114
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
23.75
Standard Release (Common)
+ 115
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
24.36
Standard Release (Common)
+ 116
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
30.75
Standard Release (Common)