By the numbers
Averages across the 25 species profiled on this site, using FSANZ Australian Food Composition Database values.FSANZ NUTTAB food composition
+49%Omega-3 (EPA + DHA)865.6mg AUS · 580mg imported
+12%Complete Protein20.3g AUS · 18g imported
+42%Selenium51.7µg AUS · 36.5µg imported
+38%Vitamin B125.5µg AUS · 4µg imported
+66%Iodine33.7µg AUS · 20.3µg imported
+55%Vitamin D7.4µg AUS · 4.8µg imported
What each nutrient does — and which Australian species delivers it
For every nutrient below: what it does in your body, why Australian seafood wins, and the top 5 Australian species per 100g serve.
Long-chain omega-3 fatty acids EPA and DHA are linked to lower cardiovascular risk and better neurological development. Most Australians consume well below the Heart Foundation's 2-3 servings of oily fish per week.
Why Australian: Cold-water Australian species like Tasmanian Atlantic salmon, sardines and mackerel accumulate higher EPA + DHA per gram than equivalent imports — both because of the colder feeding waters and shorter freezer-to-plate cycles preserve the unsaturated fats.
Top 5 Australian sources (per 100g)
Australian Imported equivalent
Seafood delivers all nine essential amino acids in a highly bio-available form, with less saturated fat than beef or pork at the same protein density.
Why Australian: Australian wild and farmed species typically test slightly higher in raw protein per 100g — partly because tighter quality controls reduce the water-injection (sodium tripolyphosphate) that artificially inflates the weight of imports.
Top 5 Australian sources (per 100g)
Australian Imported equivalent
Essential trace mineral for thyroid function, antioxidant defence and immune response. The NHMRC adult RDI is 70 µg/day for men, 60 µg/day for women.
Why Australian: Selenium concentrates in muscle tissue of marine fish and is one of the few nutrients where Australian feed-water levels meaningfully outperform global averages.
Top 5 Australian sources (per 100g)
Australian Imported equivalent
Critical for nerve function, red blood cell formation and DNA synthesis. B12 is found almost exclusively in animal foods — and seafood is the most concentrated source per kilojoule.
Why Australian: Tasmanian salmon, sardines and bivalve molluscs (oysters, mussels) deliver an entire daily B12 requirement in a single 100g serve — significantly more than red meat or eggs.
Top 5 Australian sources (per 100g)
Australian Imported equivalent
Required for thyroid hormone production. Iodine deficiency affects up to one in four Australian women of childbearing age — Australian soils are iodine-poor, making marine sources critical.
Why Australian: Saltwater seafood is the single best dietary source of iodine in the Australian diet. Native Sydney Rock Oysters and seaweed-fed species concentrate higher levels than imported equivalents grown on grain-based feed.
Top 5 Australian sources (per 100g)
Australian Imported equivalent
Necessary for calcium absorption and bone density. Australia has surprisingly high rates of vitamin D deficiency — particularly in winter, in shift workers, and in older adults.
Why Australian: Wild-caught oily fish (salmon, sardines, mackerel) are among the few non-fortified dietary sources of vitamin D. Australian wild-catch typically tests higher than farmed imports raised under controlled lighting.
Top 5 Australian sources (per 100g)
Australian Imported equivalent
Drives over 300 enzymatic reactions, supports immune function and wound healing. The NHMRC RDI is 14 mg/day for men, 8 mg/day for women.
Why Australian: Australian Sydney Rock Oysters are arguably the most concentrated dietary zinc source in the world — a single 100g serve exceeds the adult daily target several times over.
Top 5 Australian sources (per 100g)
Australian Imported equivalent
Critical for oxygen transport and energy. Heme iron from animal sources is more bio-available than plant iron — and Australian shellfish (mussels, abalone, oysters) sit alongside red meat as the most concentrated dietary forms.
Why Australian: Shellfish farmed in Australian estuarine waters concentrate measurably higher iron than imports grown in lower-mineral feed lakes.
Top 5 Australian sources (per 100g)
Australian Imported equivalent
Co-factor for iron metabolism and connective-tissue formation. Often overlooked but routinely under-consumed by adults on grain-heavy diets.
Why Australian: Australian crustaceans (rock lobster, prawns, mud crab) and oysters are among the highest copper-density foods in the Australian diet.
Top 4 Australian sources (per 100g)
Australian Imported equivalent
What you don't get with Australian seafood
Choosing Australian isn't only about more nutrients — it's about avoiding what the imported supply chain routinely includes.
Lower mercury exposure
Imported tuna, shark and large pelagic species often come from older, larger animals farther up the food chain — which means higher methylmercury concentrations. Australian Southern Bluefin Tuna is ranched from juveniles fed on clean sardines, dramatically reducing the mercury load.
Sources: FSANZ mercury in fish guidanceUS FDA mercury-in-fish table
Antibiotic-free aquaculture
Australian aquaculture standards prohibit hormonal growth promoters and place severe restrictions on antibiotic use — Tasmanian salmon farms operate under formal Veterinary Health Plans. Imports from major exporters routinely test positive for residues at levels that wouldn't pass Australian inspection.
Sources: FSANZ antibiotic residues in imported seafoodGuardian Tasmanian salmon reporting
No water-injection adulteration
Sodium tripolyphosphate water injection is standard practice in many imported white-fish products to inflate weight. The Australian Food Standards Code prohibits the practice on whole and minimally-processed seafood — meaning more protein per gram in Australian product.
Sources: FSANZ chemical residuesCHOICE imported prawn test
Shorter freezer-to-plate window
Most Australian seafood reaches retail within 2-3 days of harvest. Imported equivalents typically log 14-21 days from harvest to local store. Long freezer cycles oxidise omega-3 fatty acids and degrade the volatile compounds that drive seafood flavour.
Sources: Country of Origin — supply-chain timeline modelICCT air-freight emissions
Mercury: side-by-side, every species
Methylmercury accumulates in long-lived predatory fish. Lower is better. Imported equivalents test consistently higher because of longer-lived sourcing and weaker harvest controls.
Frequently asked health questions
Is Australian seafood high in mercury?
Most popular Australian species are low or very low. FSANZ publishes a regularly updated Mercury in Fish guide; high-mercury species like shark and ray are flagged for pregnant women.FSANZ mercury in fish guidance
How much omega-3 is in Australian seafood?
Salmon, sardines, kingfish and tuna are excellent omega-3 sources. The Heart Foundation recommends 2–3 servings per week.Heart Foundation omega-3 guidanceFSANZ NUTTAB food composition
Are antibiotics used in Australian aquaculture?
Use is tightly controlled by Veterinary Health Plans. Routine prophylactic dosing is banned. Detection in retail product is rare under FSANZ residue testing.FSANZ antibiotic residues in imported seafood
Go deeper
Sources cited on this page
- Fish, oils, omega-3 and heart health — National Heart Foundation of Australia, 2023
- Healthy diet — fats and fatty acids — World Health Organization, 2020
- NUTTAB Australian Food Composition Database — Food Standards Australia New Zealand, 2019
- Australian Dietary Guidelines — National Health and Medical Research Council, 2013
- Mercury in fish — consumer advice — Food Standards Australia New Zealand, 2024
- Mercury levels in commercial fish and shellfish — US Food and Drug Administration, 2022
US reference for comparative mercury ranges in Australian-caught species.
- Antimicrobial residues in imported seafood — surveys — Food Standards Australia New Zealand, 2022
- The Guardian — Tasmanian salmon industry coverage — Guardian Australia, 2024
- Chemicals in food — surveillance and standards — Food Standards Australia New Zealand, 2024
- CHOICE investigation — prawn origin labelling at retail — CHOICE (Australian Consumers' Association), 2022
- Australia vs import supply-chain day estimates — Country of Origin (editorial analysis), 2026editorial
Derived estimate combining industry shipping schedules and cold-chain logistics; see per-species sources.
- CO₂ emissions from commercial aviation 2023 — International Council on Clean Transportation, 2023