Researchers looked at different types of fish and shellfish to figure out which ones pack the most healthy nutrients into each serving and which ones cost the least. They used a special scoring system to measure how many important vitamins and minerals each seafood contains, and then compared that to the price. The study found that some seafood options—like mackerel, mussels, tilapia, squid, and octopus—give you excellent nutrition without breaking the bank. This is especially important for people in countries where money is tight and good nutrition can be hard to afford.

The Quick Take

  • What they studied: Which types of fish and shellfish provide the best nutrition (vitamins, minerals, and protein) for the lowest price
  • Who participated: This wasn’t a study with human participants. Instead, researchers analyzed information about 100 different types of fish and shellfish from a database, looking at their nutrient content and prices from around the world
  • Key finding: Mackerel, mussels, tilapia, squid, and octopus came out on top—they have lots of important nutrients and cost less per serving than many other seafood options
  • What it means for you: If you’re looking to eat healthier seafood on a budget, these five options give you the most bang for your buck. They’re packed with protein, omega-3 fatty acids, and important minerals like iron and zinc that many people don’t get enough of

The Research Details

Researchers created a special scoring system called the Nutrient Rich Food (NRF) index to measure how nutritious different seafood options are. They looked at two different versions: one that focused on six important nutrients that are often missing in people’s diets (iron, zinc, calcium, vitamin A, vitamin B12, and folate), and another that included nine nutrients especially important in fish and shellfish (adding protein, potassium, magnesium, selenium, vitamin D, and omega-3 fatty acids). They also looked at how much saturated fat and sodium each seafood contained, since too much of these can be unhealthy. Then they gathered price information from a global seafood database and calculated how much nutrition you get per dollar spent.

This approach is important because it answers a real-world question: it’s not enough to know that something is healthy if most people can’t afford it. By combining nutrition information with price data, this study helps people make smart choices about what seafood to buy when they’re shopping on a budget. This is especially valuable in countries where money is tight and people need to make every dollar count when feeding their families.

This study analyzed a large database of seafood information, which makes the results pretty reliable. However, the study didn’t include information about how prices vary in different countries or how they change over time, so prices in your area might be different. The study also didn’t test whether people actually eat more of these affordable seafoods or whether it improves their health—it just looked at the numbers on paper.

What the Results Show

When researchers looked at the six most important nutrients that people often lack (iron, zinc, calcium, vitamin A, vitamin B12, and folate), shellfish like clams, mussels, and oysters came out as the clear winners. These mollusks pack a lot of these nutrients into a small serving. When they looked at all nine nutrients important in seafood (including omega-3 fatty acids and vitamin D), small fish like sardines and anchovies ranked highest for overall nutrition. However, when the researchers looked at which seafood gave you the most nutrition for the least money, five types stood out: mackerel, mussels, tilapia, squid, and octopus. These options beat out more expensive fish like salmon and tuna when you calculate the nutrition per dollar spent.

The study also found that different types of seafood have very different prices and nutrient levels. Some expensive fish like salmon are very healthy but cost a lot more than other options that are almost as nutritious. The research showed that you don’t need to buy the most expensive seafood to get great nutrition—there are affordable options that work just as well. The study also confirmed that all fish and shellfish are good sources of protein and omega-3 fatty acids, which are fats that are good for your heart and brain.

This study builds on earlier research showing that fish and shellfish are nutritious foods. What makes it different is that it’s one of the first to really focus on affordability alongside nutrition. Previous studies mostly just looked at how healthy different seafoods are, but didn’t consider whether regular people could actually afford them. This research fills that gap by showing that you can get excellent nutrition without spending a lot of money on seafood.

The study only looked at average prices from a global database, so prices in your local grocery store might be very different. It also didn’t account for how prices change with the seasons or how availability varies in different parts of the world. The study was based on the nutrient content of raw seafood, so if you cook it in unhealthy ways (like deep frying in lots of oil), some of the health benefits might be lost. Finally, the study didn’t actually follow people to see if eating these affordable seafoods improved their health—it just analyzed the numbers.

The Bottom Line

If you eat seafood, try to include mackerel, mussels, tilapia, squid, and octopus in your diet—they offer excellent nutrition at reasonable prices. Aim to eat fish or shellfish 2-3 times per week if possible. If these specific types aren’t available or affordable in your area, other fish and shellfish are also nutritious choices. This recommendation is supported by strong evidence about the nutritional value of these foods, though individual results may vary based on your overall diet and health.

This research is especially important for families watching their budget, people in low and middle-income countries, and anyone trying to eat healthier without spending a lot of money. It’s also useful for people planning school lunches, community food programs, or nutrition policies. However, if you have a shellfish allergy, you’ll need to focus on the fish options instead. People who don’t eat seafood for cultural or personal reasons should talk to a doctor or nutritionist about other affordable sources of these important nutrients.

You won’t see health benefits overnight. If you start eating these affordable seafoods regularly (2-3 times per week), you might notice improvements in energy levels and overall health within a few weeks to a few months. The biggest benefits come from making this a long-term habit rather than a one-time change.

Want to Apply This Research?

  • Track your seafood meals by type (mackerel, mussels, tilapia, squid, octopus, or other) and note the cost per serving. Over a month, you can see which affordable options you enjoy most and how much money you’re saving compared to other protein sources
  • Set a goal to try one of the five budget-friendly seafood options this week. Start with whichever one sounds most appealing to you, and track how much you spent and how you felt after eating it. Next week, try a different one to find your favorites
  • Create a simple chart showing which seafood types you eat each week, how much they cost, and how you felt after eating them. Over 2-3 months, you’ll see patterns in your preferences and spending, which helps you build a sustainable, affordable seafood-eating habit

This research analyzes the nutritional content and cost of different seafood types but does not provide personalized medical advice. Individual nutritional needs vary based on age, health status, and medical conditions. People with shellfish allergies should avoid those options and consult with a healthcare provider about alternative sources of these nutrients. If you have specific health concerns or dietary restrictions, please discuss seafood choices with your doctor or a registered dietitian before making significant changes to your diet. Pregnant women, young children, and people with compromised immune systems should follow specific seafood safety guidelines from their healthcare provider.