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| Seafood
Nutritional Values values for 3 oz. (84g) cooked, edible poration |
|||||||||||
|
Species |
Calories |
Protein |
Carb. |
Fat |
Sat. Fat |
Cholesterol |
Sodium |
Vitamin A |
Vitamin C |
Calcium |
Iron |
| % U.S. RDA |
|||||||||||
| Blue Crab, steamed |
90 |
19 |
0 |
1 |
0 |
80 |
310 |
* |
* |
9 |
4 |
| Catfish, baked |
120 |
19 |
0 |
5 |
1 |
60 |
65 |
* |
* |
3 |
5 |
| Clam, steamed, 12 small |
130 |
22 |
4 |
2 |
0 |
60 |
95 |
10 |
* |
8 |
130 |
| Cod, broiled |
90 |
19 |
0 |
1 |
0 |
50 |
60 |
* |
2 |
* |
2 |
| Flounder, baked |
100 |
20 |
0 |
1 |
0 |
50 |
85 |
* |
* |
2 |
2 |
| Haddock, baked |
90 |
20 |
0 |
1 |
0 |
60 |
70 |
* |
* |
4 |
6 |
| Halibut broiled |
120 |
22 |
0 |
2 |
0 |
30 |
60 |
3 |
* |
5 |
5 |
| Lobster, broiled |
100 |
20 |
1 |
1 |
0 |
100 |
320 |
* |
* |
5 |
2 |
| Mackerel, broiled |
190 |
21 |
0 |
12 |
3 |
60 |
95 |
7 |
* |
* |
9 |
| Mahi Mahi, broiled |
90 |
20 |
n/a |
1 |
0 |
80 |
95 |
n/a |
n/a |
n/a |
10 |
| Ocean Perch, baked |
100 |
20 |
0 |
2 |
0 |
50 |
80 |
* |
* |
10 |
6 |
| Orange Roughy, broiled |
70 |
16 |
0 |
1 |
0 |
20 |
70 |
* |
* |
* |
* |
| Oyster, steamed, 12 med. |
120 |
12 |
7 |
4 |
1 |
90 |
190 |
* |
* |
8 |
65 |
| Pollock, broiled |
100 |
21 |
0 |
1 |
0 |
80 |
90 |
* |
* |
* |
* |
| Rainbow Trout, broiled |
130 |
22 |
0 |
4 |
1 |
60 |
30 |
* |
* |
7 |
10 |
| Rockfish, baked |
100 |
20 |
0 |
2 |
0 |
40 |
65 |
4 |
* |
* |
3 |
| Salmon, Atlantic/Coho, baked |
150 |
22 |
0 |
5 |
0 |
50 |
50 |
* |
2 |
* |
4 |
| Salmon, Alaska/King (Chinook) |
200 |
22 |
0 |
11.5 |
3 |
75 |
55 |
n/a |
n/a |
n/a |
n/a |
| Salmon, Alaska/Sockeye (Red) |
190 |
24 |
0 |
9.5 |
1.5 |
70 |
55 |
n/a |
n/a |
n/a |
n/a |
| Salmon, Alaska/Coho (Silver) |
165 |
24 |
0 |
7 |
1 |
45 |
55 |
n/a |
n/a |
n/a |
n/a |
| Salmon, Alaska/Chum (Keta) |
135 |
23 |
0 |
4 |
1 |
85 |
55 |
n/a |
n/a |
n/a |
n/a |
| Salmon, Alaska/Pink |
130 |
22 |
0 |
4 |
.5 |
60 |
75 |
n/a |
n/a |
n/a |
n/a |
| Salmon, Sockeye, canned |
110 |
13 |
0 |
7 |
1.5 |
40 |
270 |
n/a |
n/a |
n/a |
n/a |
| Salmon, Pink, canned |
90 |
12 |
0 |
5 |
1 |
40 |
270 |
n/a |
n/a |
n/a |
n/a |
| Scallops, broiled, 6 large or
14 small |
150 |
29 |
2 |
1 |
0 |
60 |
275 |
* |
3 |
2 |
* |
| Shrimp, boiled, 6 large |
110 |
22 |
0 |
2 |
0 |
160 |
155 |
* |
3 |
3 |
15 |
| Sole, broiled |
100 |
21 |
0 |
1 |
0 |
60 |
90 |
* |
* |
2 |
2 |
| Swordfish, broiled |
130 |
21 |
0 |
4 |
1 |
40 |
110 |
4 |
* |
* |
5 |
| Tuna, Yellowfin, broiled |
120 |
25 |
0 |
1 |
0 |
50 |
40 |
n/a |
n/a |
n/a |
4 |
| * Contains less than 2% of the U.S.
RDA |
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