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.