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|
| U.S. Top 20 Seafoods |
Total Calories |
Protein |
Carbos |
Total Fat |
Sat. Fat |
Omega-3 |
Cholesterol |
Sodium |
| 3 oz., w/o skin |
grams
|
milligrams
|
| Blue Crab, steamed |
90 |
19 |
0 |
1 |
0 |
0.4 |
80 |
310 |
| Catfish, baked |
120 |
19 |
0 |
5 |
1 |
0.3 |
60 |
65 |
| Clam, steamed, 12 small |
130 |
22 |
4 |
2 |
0 |
0.2 |
60 |
95 |
| Cod, broiled |
90 |
19 |
0 |
1 |
0 |
0.1 |
50 |
60 |
| Flounder, baked |
100 |
20 |
0 |
1 |
0 |
0.4 |
50 |
85 |
| Haddock, baked |
90 |
20 |
0 |
1 |
0 |
0.2 |
60 |
70 |
| Halibut, broiled |
120 |
22 |
0 |
2 |
0 |
0.4 |
30 |
60 |
| Lobster, broiled |
100 |
20 |
1 |
1 |
0 |
0.1 |
100 |
320 |
| Mackerel, Atlantic broiled |
190 |
21 |
0 |
12 |
3 |
1 |
60 |
95 |
| Mackerel, Pacific & Jack broiled |
190 |
21 |
0 |
12 |
3 |
1.6 |
60 |
95 |
| Ocean Perch, baked |
100 |
20 |
0 |
2 |
0 |
0.3 |
50 |
80 |
| Orange Roughy, broiled |
70 |
16 |
0 |
1 |
0 |
NA |
20 |
70 |
| Oyster, steamed, 12 med. |
120 |
12 |
7 |
4 |
1 |
0.7 |
90 |
190 |
| Pollock, broiled |
100 |
21 |
0 |
1 |
0 |
0.5 |
80 |
90 |
| Rainbow Trout, broiled |
130 |
22 |
0 |
4 |
1 |
0.6 |
60 |
30 |
| Rockfish, baked |
100 |
20 |
0 |
2 |
0 |
0.4 |
40 |
65 |
| Salmon, Atlantic, baked |
150 |
22 |
0 |
7 |
1 |
1.6 |
50 |
50 |
| Salmon, Coho, baked |
150 |
22 |
0 |
7 |
1 |
0.9 |
50 |
50 |
| Scallop, broiled, 6 large or 14 small |
150 |
29 |
2 |
1 |
0 |
0.2 |
60 |
275 |
| Shrimp, boiled |
110 |
22 |
0 |
2 |
0 |
0.3 |
160 |
155 |
| Sole, broiled |
100 |
21 |
0 |
1 |
0 |
NA |
60 |
90 |
| Whiting, baked |
100 |
19 |
0 |
1 |
0 |
0.7 |
70 |
75 |
| NEW YORK SEAFOODS |
Total Calories |
Protein |
Carbos |
Total Fat |
Sat.
Fat |
Omega-3 |
Cholesterol |
Sodium |
| 3 oz., w/o skin |
grams
|
milligrams
|
| Bluefish, baked |
130 |
21 |
0 |
5 |
1 |
0.8 |
60 |
65 |
| Cape Shark, baked |
190 |
18 |
3 |
9 |
2 |
1.8 |
70 |
100 |
| Herring, broiled |
170 |
19 |
0 |
10 |
2 |
1.7 |
60 |
95 |
| Monkfish, baked |
80 |
15 |
0 |
2 |
0 |
NA |
30 |
20 |
| Mussels, steamed |
150 |
20 |
6 |
4 |
1 |
0.7 |
50 |
310 |
| Porgy (Scup), baked |
120 |
21 |
0 |
3 |
NA |
NA |
NA |
45 |
| Sea Bass, baked |
100 |
20 |
0 |
2 |
1 |
0.6 |
40 |
70 |
| Sea Trout, baked |
120 |
18 |
1 |
5 |
1 |
0.4 |
90 |
60 |
| Shad, broiled |
210 |
18 |
0 |
15 |
NA |
NA |
NA |
55 |
| Shark, Baked |
140 |
22 |
0 |
5 |
1 |
NA |
50 |
85 |
| Smelt, baked |
100 |
19 |
0 |
2 |
1 |
0.8 |
80 |
60 |
| Squid, fried |
150 |
15 |
7 |
6 |
2 |
0.5 |
220 |
260 |
| Striped Bass, baked |
110 |
19 |
0 |
3 |
1 |
0.8 |
90 |
75 |
| Swordfish, broiled |
130 |
21 |
0 |
4 |
1 |
0.7 |
40 |
110 |
| Tilefish, broiled |
130 |
21 |
0 |
4 |
1 |
0.8 |
NA |
50 |
| Fresh Tuna, Yellowfin, broiled |
120 |
25 |
0 |
1 |
0 |
0.2 |
50 |
40 |
| Whitefish, baked |
140 |
20 |
1 |
6 |
1 |
1.4 |
60 |
55 |
* = Contains less than 2% of Daily Value
NA = Not Available
Serving Size: 3 oz. cooked portion-skinless, broiled, grilled, baked, microwaved, boiled, or steamed without additional fat, sodium or sauces.
Data Source: Nutrition Labeling Data for Top 20 U.S. Seafoods Provided by the Food and Drug Administration. Data developed by Food Marketing Institute and National Fisheries Institute in cooperation with National Grocers Association and National-American Wholesale Grocers' Association. 1992
New York Seafood and Omega-3 data from Seafood Savvy, NY Sea Grant/Cornell Cooperative Extension Bulletin 104IB226, 1992 and USDA Handbook 8-15, 1987
Produced by New York Sea Grant and NEW YORK SEAFOOD COUNCIL, 1995
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