Fish Facts

Nutritional Breakdown of Seafood
3 1/2 oz. raw,
edible portion
Calories Protein
(gms)
Fat
(gms)
Sodium
(mgs)
Chol.
(mgs)
Omega-3
fatty acids (gms)
Albacore tuna 102 18.2 3.0 50 25 1.3
Catfish 103 17.6 3.1 60 55 0.3
Clams 80 11.0 1.5 80 40 trace
Cod 70 16.7 0.7 70 40 0.2
Crab, dungeness 81 17.3 1.3 266 90 0.3
Crab, imitation 90 13.4 1.3 600 50 --
Flounder 90 18.1 1.4 56 50 0.2
Haddock 80 18.2 0.5 60 60 --
Halibut 105 20.9 1.2 60 50 0.4
Lobster 90 16.9 1.9 210 85 0.2
Monkfish 70 15.5 1.0 -- 35 --
Mussels 75 12.2 1.6 80 25 0.5
Ocean Perch 95 19.0 1.5 70 60 0.2
Orange roughy 65 14.7 0.3 -- -- --
Oysters 70 14.2 1.2 75 50 0.6
Rockfish(snapper) 97 18.9 1.8 50 40 0.5
Sablefish(black cod) 130 17.9 5.7 55 65 1.5
Salmon 142 20 7.0 50 65 1.1
Scallops 82 15.3 0.2 160 50 0.2
Shark(thresher) 90 20 1.0 50 -- --
Shrimp 90 18.8 0.8 140 158 0.3
Sole 70 14.9 0.5 55 45 --
Squid 85 16.4 0.9 160 -- 0.3
Swordfish 120 19.4 4.4 70 50 0.2
Trout(rainbow) 195 21.5 11.4 52 50 0.5

 

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