DASH Seafood Guide

With 3668mg sodium per 100g, Anchovies earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, anchovies also provides 28.9g protein and 9.7g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Smoked Salmon at 672mg.

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At 377mg sodium per 100g, Calamari falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 13.8g protein and 13.2g fat per serving. Within this category, it falls between Tuna and Canned Tuna in Water for sodium, ranking 15 of 27.

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Canned Salmon is classified as Allowed on DASH, with 378mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 24.6g protein per serving. Within this category, it falls between Canned Tuna in Water and Crab for sodium, ranking 17 of 27.

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Canned Tuna is classified as Allowed on DASH, with 219mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 19g protein, which may factor into overall meal planning. Within this category, it falls between Swordfish and Sardines for sodium, ranking 11 of 27.

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At 416mg sodium per 100g, Canned Tuna in Oil falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 29.1g protein and 8.2g fat per serving. Within this category, it falls between Fish Sticks and Sushi for sodium, ranking 20 of 27.

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At 377mg sodium per 100g, Canned Tuna in Water falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 23.6g protein per serving. Within this category, it falls between Calamari and Canned Salmon for sodium, ranking 16 of 27.

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With 43mg sodium per 100g, Catfish earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, catfish also provides 16.4g protein per 100g. Among the 27 items in this category, catfish sits at the low end for sodium — next closest is Tilapia at 52mg.

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With 56mg sodium per 100g, Clams earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, clams also provides 14.7g protein per 100g. Among the 27 items in this category, clams sits at the low end for sodium — next closest is Halibut at 68mg.

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With 54mg sodium per 100g, Cod earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 17.8g protein, which may factor into overall meal planning. Among the 27 items in this category, cod sits at the low end for sodium — next closest is Clams at 56mg.

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With 395mg sodium per 100g, Crab earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 17.9g protein, which may factor into overall meal planning. Within this category, it falls between Canned Salmon and Fish Sticks for sodium, ranking 18 of 27.

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At 402mg sodium per 100g, Fish Sticks falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, fish sticks also provides 11g protein and 16.2g fat per 100g. Within this category, it falls between Crab and Canned Tuna in Oil for sodium, ranking 19 of 27.

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At 68mg sodium per 100g, Halibut falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 18.6g protein per serving. Among the 27 items in this category, halibut sits at the low end for sodium — next closest is Sea Bass at 68mg.

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With 535mg sodium per 100g, Lobster earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 20.9g protein, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Salmon at 507mg.

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Mahi Mahi is classified as Allowed on DASH, with 88mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 18.5g protein, which may factor into overall meal planning. Within this category, it falls between Oysters and Swordfish for sodium, ranking 9 of 27.

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At 362mg sodium per 100g, Mussels falls into the Allowed category under DASH guidelines. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, mussels also provides 15.1g protein per 100g. Within this category, it falls between Sardines and Tuna for sodium, ranking 13 of 27.

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With 85mg sodium per 100g, Oysters earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, oysters also provides 5.7g protein per 100g. Within this category, it falls between Sea Bass and Mahi Mahi for sodium, ranking 8 of 27.

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With 507mg sodium per 100g, Salmon earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 10.8g protein and 17.4g fat, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Scallops at 466mg.

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Sardines is classified as Allowed on DASH, with 307mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 24.6g protein and 11.5g fat per serving. Within this category, it falls between Canned Tuna and Mussels for sodium, ranking 12 of 27.

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Scallops is classified as Allowed on DASH, with 466mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 11.1g protein and 12.5g fat, which may factor into overall meal planning. It ranks among the highest in this category for sodium. The nearest lower option is Sushi at 428mg.

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With 68mg sodium per 100g, Sea Bass earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 18.4g protein, which may factor into overall meal planning. Within this category, it falls between Halibut and Oysters for sodium, ranking 7 of 27.

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With 571mg sodium per 100g, Shrimp earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, shrimp also provides 7.1g protein and 17.9g fat per 100g. It ranks among the highest in this category for sodium. The nearest lower option is Lobster at 535mg.

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Smoked Salmon is classified as Allowed on DASH, with 672mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 18.3g protein per serving. It ranks among the highest in this category for sodium. The nearest lower option is Shrimp at 571mg.

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At 428mg sodium per 100g, Sushi falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It ranks among the highest in this category for sodium. The nearest lower option is Canned Tuna in Oil at 416mg.

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With 90mg sodium per 100g, Swordfish earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, swordfish also provides 19.7g protein per 100g. Within this category, it falls between Mahi Mahi and Canned Tuna for sodium, ranking 10 of 27.

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At 52mg sodium per 100g, Tilapia falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 20.1g protein per serving. Among the 27 items in this category, tilapia sits at the low end for sodium — next closest is Trout at 52mg.

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With 52mg sodium per 100g, Trout earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, trout also provides 20.8g protein and 6.6g fat per 100g. Among the 27 items in this category, trout sits at the low end for sodium — next closest is Cod at 54mg.

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With 372mg sodium per 100g, Tuna earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, tuna also provides 15.3g protein and 14.9g fat per 100g. Within this category, it falls between Mussels and Calamari for sodium, ranking 14 of 27.

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