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  4. Nutrition Information for Cooked Seafood (Purchased Raw)
  1. Nutrition, Food Labeling, and Critical Foods

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

Downloadable/Printable Posters

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.

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