TOTAL FAT

Seafood is generally considered to be a low fat food. Current dietary recommendations suggest that we reduce our total fat consumption, and limit our intake of certain kinds of fat. Specific recommendations suggest that we reduce our total fat intake to less than 30 percent of the calories that we eat. Many species of fish and almost all shellfish contain less than 2.5 percent total fat and less than 20 percent of the total number of calories come from fat. Almost all fish have less than 10 percent total fat, and even the fattiest fish such as Atlantic mackerel and King salmon have no more than 15 percent fat. Lean fish have significantly less fat than other protein-rich foods, and the fattier fish have a fat content similar to lean meats. Even the fattiest fish contain less fat than many types of ground beef, some processed meat, and the fattiest (skin and dark meat) portions of poultry products. To get a good general idea of the fat content of most fish species, look at the color of the flesh. The leanest species such as cod and flounder have a white or lighter color and the fattier fish such as salmon, herring, and mackerel will have a much darker color. The fat content of fish and shellfish can vary considerably over time. Fat levels tend to be higher during times of the year when fish are feeding heavily (usually during the warmer months) and in older and healthier individual fish. Fat levels are also influenced by the type of food that is eaten, so fish of one species may have either more or less fat than the same species taken from another location. Fat levels tend to be lower during spawning or reproduction, and when food is less plentiful. The following table groups a selected variety of fish and shellfish according to their average amount of total fat and percent calories from fat to assist in comparing common seafood choices.

Very Low Fat - Less than 2.5% Fat, and less than 20% of total calories from fat

Low Fat - More than 2.5% Fat but less than 5% Fat and 20% to 35% of total calories from fat

Moderate Fat - More than 5% Fat but less than 10% Fat and 35% to 50% total calories from fat.

High Fat - More than 10% Fat and more than 50% total calories from fat

SATURATED AND UNSATURATED FAT

When evaluating a food it's important to consider both the total amount of fat and the kind of fat that it contains. The two major kinds of fat are the saturated fats (usually solid at room temperature like butter or lard) and unsaturated fats (usually liquid at room temperature like vegetable oils). Monounsaturated and polyunsaturated fats are two types of unsaturated fat. Current dietary recommendations suggest that we decrease the amount of saturated fat that we consume to less than 10 percent of our total calories, and that we increase the proportion of fat that is unsaturated in our diet. For most seafoods, less than 10 percent of the total calories are from saturated fat. In addition, a large proportion of the fat that seafood does contain is polyunsaturated, and the unique kind of polyunsaturates called omega-3 fatty acids found in seafood can provided additional health benefits. Seafood is clearly one high protein food that can help most individuals follow current dietary recommendations.

THE OMEGA-3 ADVANTAGE

There is a significant body of evidence that suggests that omega-3 fatty acids may play a role in reducing the risk of heart disease, which is the leading cause of death in most Western countries. Researchers have found that omega-3 fatty acids can make blood less likely to clot and block blood vessels, and that consuming omega-3s may also decrease levels of some blood fats and possibly cholesterol. Possible relationships between omega-3 fatty acids and other disorders such as cancer, arthritis, and asthma are also currently being studied. Omega-3 fatty acids are also critical components of the cell membranes of brain and eye tissues, and dietary sources of omega-3s are needed to ensure proper development of these organs.

Omega-3 fatty acids are found almost exclusively in aquatic organisms, and smaller amounts can be found in some plants and plant oils. Seafood is considered to be the best dietary source of omega-3 fatty acids. All fish and shellfish contain some omega-3s but the amount can vary. Generally the fattier fish contain more omega-3 fatty acids than the leaner fish, but the proportion of saturated, unsaturated and omega-3 fatty acids can vary considerably from one species to another. The amount of omega-3 fatty acids in farm raised products can also vary greatly depending on the diet that the fish or shellfish are fed. Many companies now recognize this fact, and provide a source of omega-3 fatty acids in their fish diets. The following table gives a comparison of the amount of omega-3 fatty acids in various types of fish and shellfish.

Higher Level Group - (More than 1.0 gram per 3 ounce cooked serving)

Medium Level Group - (Between 0.5 to 1.0 grams per 3 ounce cooked serving)

Lower Level Group - (0.5 grams or less per 3 ounce cooked serving)

All fish and shellfish were cooked by dry (baking, broiling or microwaving) or moist (boiling, poaching or steaming) cooking methods.

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