Food

Cooked Seafood Poster: Text Version / Accessible Version

Nutrition Information for Raw Fruits, Vegetables, and Fish

Nutrition Information for Cooked Seafood
(Purchased Raw)

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Seafood
Nutrition Facts

Cooked (by moist or dry heat with no added ingredients), edible weight portion.
Percent Daily Values (%DV) are based on a 2,000 calorie diet.
Seafood
Serving Size
(84 g/3 oz)
Calories Calories from Fat Total Fat Saturated Fat Chole-sterol Sodium Potassium Total Carbo-hydrate Protein Vitamin A Vitamin C Calcium Iron
 (g)   (%DV)  (g)   (%DV) (mg)  (%DV) (mg)  (%DV) (mg)  (%DV)  (g)   (%DV)  (g)   (%DV) (%DV) (%DV) (%DV)
Blue Crab 100 10 1 2 0 0 95 32 330 14 300 9 0 0 20 0 4 10 4
Catfish 130 60 6 9 2 10 50 17 40 2 230 7 0 0 17 0 0 0 0
Clams,
about 12 small
110 15 1.5 2 0 0 80 27 95 4 470 13 6 2 17 10 0 8 30
Cod 90 5 1 2 0 0 50 17 65 3 460 13 0 0 20 0 2 2 2
Flounder/Sole 100 15 1.5 2 0 0 55 18 100 4 390 11 0 0 19 0 0 2 0
Haddock 100 10 1 2 0 0 70 23 85 4 340 10 0 0 21 2 0 2 6
Halibut 120 15 2 3 0 0 40 13 60 3 500 14 0 0 23 4 0 2 6
Lobster 80 0 0.5 1 0 0 60 20 320 13 300 9 1 0 17 2 0 6 2
Ocean Perch 110 20 2 3 0.5 3 45 15 95 4 290 8 0 0 21 0 2 10 4
Orange Roughy 80 5 1 2 0 0 20 7 70 3 340 10 0 0 16 2 0 4 2
Oysters,
about 12 medium
100 35 4 6 1 5 80 27 300 13 220 6 6 2 10 0 6 6 45
Pollock 90 10 1 2 0 0 80 27 110 5 370 11 0 0 20 2 0 0 2
Rainbow Trout 140 50 6 9 2 10 55 18 35 1 370 11 0 0 20 4 4 8 2
Rockfish 110 15 2 3 0 0 40 13 70 3 440 13 0 0 21 4 0 2 2
Salmon, Atlantic/Coho
/Sockeye /Chinook
200 90 10 15 2 10 70 23 55 2 430 12 0 0 24 4 4 2 2
Salmon, Chum/Pink 130 40 4 6 1 5 70 23 65 3 420 12 0 0 22 2 0 2 4
Scallops,
about 6 large or 14 small
140 10 1 2 0 0 65 22 310 13 430 12 5 2 27 2 0 4 14
Shrimp 100 10 1.5 2 0 0 170 57 240 10 220 6 0 0 21 4 4 6 10
Swordfish 120 50 6 9 1.5 8 40 13 100 4 310 9 0 0 16 2 2 0 6
Tilapia 110 20 2.5 4 1 5 75 25 30 1 360 10 0 0 22 0 2 0 2
Tuna 130 15 1.5 2 0 0 50 17 40 2 480 14 0 0 26 2 2 2 4

Seafood provides negligible amounts of trans fat, dietary fiber, and sugars.

Page Last Updated: 08/07/2015
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