Nutrition Information for Cooked Seafood (Purchased Raw)

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

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Seafood Serving Size (84 g/3 oz)	Calo- ries	Calo- ries from Fat	Total Fat		Satu- rated Fat		Chole- sterol		Sod- ium		Pota- ssium		Total Carbo- hydrate		Prot- ein	Vita- min A	Vita min C	Cal -cium	Iron
						(%DV)	(g)	(%DV)	(g)	(%DV)	(mg)	(%DV)	(mg)	(%DV)	(mg)	(%DV)	(g)	(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.