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U.S. Department of Health and Human Services

Food

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Cooked Seafood Poster: Text Version / Accessible Version

Nutrition Information for Raw Fruits, Vegetables, and Fish

Nutrition Information for Cooked Seafood
(Purchased Raw)

See also Downloadable/Printable Posters

seafoodSeafood
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)
CaloriesCalories from FatTotal FatSaturated FatChole-sterolSodiumPotassiumTotal Carbo-hydrateProteinVitamin AVitamin CCalciumIron
 (g)  (%DV) (g)  (%DV)(mg) (%DV)(mg) (%DV)(mg) (%DV) (g)  (%DV) (g)  (%DV)(%DV)(%DV)(%DV)
Blue Crab1001012009532330143009002004104
Catfish13060692105017402230700170000
Clams,
about 12 small
110151.52008027954470136217100830
Cod905120050176534601300200222
Flounder/Sole100151.5200551810043901100190020
Haddock10010120070238543401000212026
Halibut12015230040136035001400234026
Lobster8000.5100602032013300910172062
Ocean Perch11020230.5345159542908002102104
Orange Roughy80512002077033401000162042
Oysters,
about 12 medium
1003546158027300132206621006645
Pollock90101200802711053701100202002
Rainbow Trout140506921055183513701100204482
Rockfish11015230040137034401300214022
Salmon, Atlantic/Coho
/Sockeye /Chinook
20090101521070235524301200244422
Salmon, Chum/Pink13040461570236534201200222024
Scallops,
about 6 large or 14 small
14010120065223101343012522720414
Shrimp100101.520017057240102206002144610
Swordfish12050691.5840131004310900162206
Tilapia110202.541575253013601000220202
Tuna130151.520050174024801400262224

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