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| Seafood Nutrition Chart | | U.S. Top 20 Seafoods | Total Calories | Protein | Carbos | Total
Fat | Sat. Fat | Omega-3 | Cholesterol | Sodium | | 3 oz., w/o skin | grams | milligrams | | Blue Crab, steamed | 90 | 19 | 0 | 1 | 0 | 0.4 | 80 | 310 | | Catfish,
baked | 120 | 19 | 0 | 5 | 1 | 0.3 | 60 | 65 | | Clam, steamed,
12 small | 130 | 22 | 4 | 2 | 0 | 0.2 | 60 | 95 | | Cod, broiled | 90 | 19 | 0 | 1 | 0 | 0.1 | 50 | 60 | | Flounder,
baked | 100 | 20 | 0 | 1 | 0 | 0.4 | 50 | 85 | | Haddock,
baked | 90 | 20 | 0 | 1 | 0 | 0.2 | 60 | 70 | | Halibut,
broiled | 120 | 22 | 0 | 2 | 0 | 0.4 | 30 | 60 | | Lobster,
broiled | 100 | 20 | 1 | 1 | 0 | 0.1 | 100 | 320 | | Mackerel,
Atlantic broiled | 190 | 21 | 0 | 12 | 3 | 1 | 60 | 95 | | Mackerel, Pacific & Jack broiled | 190 | 21 | 0 | 12 | 3 | 1.6 | 60 | 95 | | Ocean Perch,
baked | 100 | 20 | 0 | 2 | 0 | 0.3 | 50 | 80 | | Orange
Roughy, broiled | 70 | 16 | 0 | 1 | 0 | NA | 20 | 70 | | Oyster, steamed, 12 med. | 120 | 12 | 7 | 4 | 1 | 0.7 | 90 | 190 | | Pollock, broiled | 100 | 21 | 0 | 1 | 0 | 0.5 | 80 | 90 | | Rainbow Trout, broiled | 130 | 22 | 0 | 4 | 1 | 0.6 | 60 | 30 | | Rockfish, baked | 100 | 20 | 0 | 2 | 0 | 0.4 | 40 | 65 | | Salmon, Atlantic, baked | 150 | 22 | 0 | 7 | 1 | 1.6 | 50 | 50 | | Salmon, Coho, baked | 150 | 22 | 0 | 7 | 1 | 0.9 | 50 | 50 | | Scallop,
broiled, 6 large or 14 small | 150 | 29 | 2 | 1 | 0 | 0.2 | 60 | 275 | | Shrimp, boiled | 110 | 22 | 0 | 2 | 0 | 0.3 | 160 | 155 | | Sole, broiled | 100 | 21 | 0 | 1 | 0 | NA | 60 | 90 | | Whiting, baked | 100 | 19 | 0 | 1 | 0 | 0.7 | 70 | 75 | | NEW YORK SEAFOODS | Total Calories | Protein | Carbos | Total Fat | Sat.
Fat | Omega-3 | Cholesterol | Sodium | | 3 oz., w/o skin | grams | milligrams | | Bluefish, baked | 130 | 21 | 0 | 5 | 1 | 0.8 | 60 | 65 | | Cape
Shark, baked | 190 | 18 | 3 | 9 | 2 | 1.8 | 70 | 100 | | Herring, broiled | 170 | 19 | 0 | 10 | 2 | 1.7 | 60 | 95 | | Monkfish, baked | 80 | 15 | 0 | 2 | 0 | NA | 30 | 20 | | Mussels, steamed | 150 | 20 | 6 | 4 | 1 | 0.7 | 50 | 310 | | Porgy (Scup), baked | 120 | 21 | 0 | 3 | NA | NA | NA | 45 | | Sea Bass, baked | 100 | 20 | 0 | 2 | 1 | 0.6 | 40 | 70 | | Sea Trout, baked | 120 | 18 | 1 | 5 | 1 | 0.4 | 90 | 60 | | Shad, broiled | 210 | 18 | 0 | 15 | NA | NA | NA | 55 | | Shark, Baked | 140 | 22 | 0 | 5 | 1 | NA | 50 | 85 | | Smelt, baked | 100 | 19 | 0 | 2 | 1 | 0.8 | 80 | 60 | | Squid, fried | 150 | 15 | 7 | 6 | 2 | 0.5 | 220 | 260 | | Striped Bass, baked | 110 | 19 | 0 | 3 | 1 | 0.8 | 90 | 75 | | Swordfish, broiled | 130 | 21 | 0 | 4 | 1 | 0.7 | 40 | 110 | | Tilefish, broiled | 130 | 21 | 0 | 4 | 1 | 0.8 | NA | 50 | | Fresh Tuna, Yellowfin, broiled | 120 | 25 | 0 | 1 | 0 | 0.2 | 50 | 40 | | Whitefish, baked | 140 | 20 | 1 | 6 | 1 | 1.4 | 60 | 55 |
* = Contains less than 2% of Daily Value
NA = Not Available Serving Size: 3 oz. cooked portion-skinless, broiled, grilled, baked, microwaved, boiled, or steamed without
additional fat, sodium or sauces. Data
Source: Nutrition Labeling Data for Top 20 U.S. Seafoods Provided by the Food and Drug Administration. Data developed by Food
Marketing Institute and National Fisheries Institute in cooperation with National Grocers Association and National-American
Wholesale Grocers' Association. 1992 New
York Seafood and Omega-3 data from Seafood Savvy, NY Sea Grant/Cornell Cooperative Extension Bulletin 104IB226, 1992 and USDA
Handbook 8-15, 1987 Produced
by New York Sea Grant and NEW YORK SEAFOOD COUNCIL, 1995 |
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VALUES FOR ALASKA WILD SALMON - 3 oz. (85 g) cooked, edible portion| | Calories | Protein (g) | Fat (g) | Saturated
Fat (g) | Sodium (mg) | Cholesterol (mg)* |
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| KING (Chinook) | 196-200 | 21-22 | 11-11.5 | 3 | 50-55 | 70-75 | | SOCKEYE (Red) | 180-190 | 23-24 | 9-9.5 | 1.5 | 50-55 | 60-70 | | COHO (Silver) | 157-165 | 23-24 | 6-7 | 1-2 | 45-55 | 40-49 | | CHUM (Keta) | 130-135 | 22-23 | 4 | 1 | 50-55 | 80-85 | | PINK | 130-131 | 22 | 4 | .5-1 | 57-75 | 55-81 |
REFERENCE SOURCES:
Release 10 USDA #15210, 1992 Release
10 USDA #15211, 1992 USDA Handbook #8, 1987 Nestlé Foods, April 1994
Sidwell, V.D. 1981
Chemical and Nutritional Composition of Finfishes, Whales, Crustaceans, Mollusks, and their Products.
NOAA Technical
Memorandum, NMFS Charleston, U.S. Department of Commerce
Nettleton, J.A. 1983 Seafood Nutrition: Facts, Issues, and Marketing
of Nutrition in Fish and Shellfish. Huntington: Osprey Books
Pennington, J. 1989 Food Values of Portions Commonly Used
(15th edition). New York: Harper & Row
Exler, J. 1987 Composition of Foods: Finfish and Shellfish Products (Raw,
Processed, Per Pound). Washington DC:
Human Nutrition Information Service, USDA Handbook 8-15
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