NUTRITION:SEAFOOD NUTRITION CHART

U.S. TOP 20 SEAFOODS

Total Calories
Protein
Carbo-
hydrates
Total Fat
Saturated Fat

Omega-3 Fatty Acids

Choles-
terol
Sodium
Vitamin A
Vitamin C
Calcium
Iron

3 oz., w/o skin

grams
milligrams
% of Daily Value

Blue Crab, steamed

90
19
0
1
0
0.4
80
310
*
*
9
4

Catfish, baked

120
19
0
5
1
0.3
60
65
*
*
3
5

Clam, steamed, 12 small

130
22
4
2
0
0.2
60
95
10
*
8
130

Cod, broiled

90
19
0
1
0
0.1
50
60
*
2
*
2

Flounder, baked

100
20
0
1
0
0.4
50
85
*
*
2
2

Haddock, baked

90
20
0
1
0
0.2
60
70
*
*
4
6

Halibut, broiled

120
22
0
2
0
0.4
30
60
3
*
5
5

Lobster, boiled

100
20
1
1
0
0.1
100
320
*
*
5
2

Mackerel, Atlantic broiled

190
21
0
12
3
1.0
60
95
7
*
*
9

Mackerel, Pacific & Jack, broiled

190
21
0
12
3
1.6
60
95
7
*
*
9

Ocean Perch, baked

100
20
0
2
0
0.3
50
80
*
*
10
6

Orange Roughy, broiled

70
16
0
1
0
NA
20
70
*
*
*
*

Oyster, steamed, 12 medium

120
12
7
4
1
0.7
90
190
*
*
8
65

Pollock, broiled

100
21
0
1
0
0.5
80
90
*
*
*
*

Rainbow Trout, broiled

130
22
0
4
1
0.6
60
30
*
5
7
10

Rockfish,baked

100
20
0
2
0
0.4
40
65
4
*
*
3

Salmon, Atlantic, baked

150
22
0
7
1
1.6
50
50
*
2
*
4

Salmon, Coho, baked

150
22
0
7
1
0.9
50
50
*
2
*
4

Scallop, broiled, 6 large or 14 small

150
29
2
1
0
0.2
60
275
*
3
2
*

Shrimp, boiled

110
22
0
2
0
0.3
160
155
*
3
3
15

Sole, broiled

100
21
0
1
0
NA
60
90
*
*
2
2

Whiting, baked

100
19
0
1
0
0.7
70
75
2
*
5
2

NEW YORK SEAFOODS

Total Calories
Protein
Carbo-
hydrates
Total Fat
Saturated Fat

Omega-3 Fatty Acids

Choles-
terol
Sodium
Vitamin A
Vitamin C
Calcium
Iron

3oz, w/o skin

grams
milligrams
Daily Value

Bluefish, baked

130
21
0
5
1
0.8
60
65
NA
NA
NA
3

Cape Shark (Spiny Dogfish) baked

190
18
3
9
2
1.8
70
100
4
*
*
*

Herring, broiled

170
19
0
10
2
1.7
60
95
NA
NA
NA
7

Monkfish, baked

80
15
0
2
0
NA
30
20
*
*
*
2

Mussels, steamed

150
20
6
4
1
0.7
50
310
NA
NA
NA
3

Porgy (Scup), baked

120
21
0
3
NA
NA
NA
45
NA
NA
NA
NA

Sea Bass, baked

100
20
0
2
1
0.6
40
70
4
*
*
*

Sea Trout, baked

120
18
1
5
1
0.4
90
60
*
*
*
*

Shad, broiled

210
18
0
15
NA
NA
NA
55
NA
NA
NA
NA

Shark, baked

140
22
0
5
1
NA
50
85
*
*
6
4

Smelt, baked

100
19
0
2
1
0.8
80
60
*
*
6
6

Squid, fried

150
15
7
6
2
0.5
220
260
*
*
4
4

Striped Bass, baked

110
19
0
3
1
0.8
90
75
NA
NA
NA
5

Swordfish, broiled

130
21
0
4
1
0.7
40
110
2
2
*
4

Tilefish, broiled

130
21
0
4
1
0.8
NA
50
NA
NA
NA
NA

Fresh Tuna, Yellowfin, broiled

120
25
0
1
0
0.2
50
40
*
*
*
4

Whitefish, baked

140
20
1
6
1
1.4
60
55
4
*
*
2

* = 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 Now York Sea Grant and NEW YORK SEAFOOD COUNCIL, 1995