2070 N. Clybourn Ave.    Chicago, IL. 60614                    773.404.3475
Nutritional Breakdown of Seafood*
Instant Button
HF - High Fat Fish
MF - Medium Fat
LW - Low Fat Fish
na - Not Available
F
- Farm Raised
W
- Wild caught
Note:
These figures are to be used as rough guides only. Values vary with species, water temperatures, catch locations, season caught, etc.

 

 

 

 

 

 

 

 

 

 

 

 

 

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Saltwater Fish
200 grams
7 oz.
Raw, edible portion
W
-
F
HF
MF
LF
Calories
Protein
(gms)
Fat
(gms)
Sodium
(mgs)
Cholesterol
(mgs)
Omega-3
(gms)
Bass/Chilean
W
HF
428
32.4
32.2
na
na
na
Bass/Striped, Red
W
LF
192
36.8
2.8
124
na
1.2
Bluefish
W
MF
248
40.0
8.4
120
118
2.4
Cod, Atlantic
W
LF
164
35.6
1.4
108
86
0.3
Cod, Pacific
W
LF
164
35.8
1.2
140
80
0.2
Flounder
W
LF
180
36.2
2.8
112
100
0.2
Grouper
W
LF
174
38.6
1.0
160
100
0.6
Haddock
W
LF
160
36.6
1.0
120
120
0.2
Halibut
W
LF
210
40.0
2.4
118
100
0.8
Herring
W
HF
300
36.6
17
150
160
3.4
Mackerel,Atlantic
W
HF
400
43.8
14.6
160
80
5.0
Mahi-mahi
W
LF
204
42.0
2.0
260
170
0.2
Monkfish
W
LF
140
31.0
2.0
36
70
na
Orange Roughy
W
LF
130
29.4
0.6
126
118
0.2
Pompano
W
HF
328
37.0
19.6
130
100
1.2
Salmon, Atlantic
F
MF
284
39.6
12.6
88
110
1.6
Salmon, Chinook
W
HF
360
40.0
20.8
90
132
2.8
Salmon,Coho/Sliver
W
MF
292
40.0
11.2
92
78
1.6
Salmon, Sockeye
W
MF
332
42.6
17.2
94
124
2.4
Shark
W
LF
180
40.0
2.0
156
96
na
Skate
W
LF
190
40.0
2.0
180
na
na
Snapper, Red
W
LF
200
41.0
2.6
128
74
0.7
Sole
W
LF
140
29.8
1.0
110
90
0.2
Swordfish
W
MF
240
38.8
8.8
140
100
0.4
Tuna, Albacore
W
MF
204
36.4
6.0
100
50
2.6
Tuna,   canned, water packed
W
LF
260
59.2
1.0
712
40
0.2
Tuna, Yellow fin
W
MF
216
46.8
20.
74
90
2.8


 
 

Freshwater Fish
Bass, Striped
F
LF
228
37.8
7.2
140
138
0.6
Catfish
F
MF
232
36.4
8.6
126
96
0.6
Char, Arctic
F
HF
326
22.8
15.8
130
54
1.0
Smelt
W
MF
194
35.2
4.8
120
140
1.4
Sturgeon
F
MF
210
32.2
8.0
568
na
0.6
Tilapia
F
LF
196
37.0
4.8
104
na
0.6
Trout, Rainbow
F
HF
390
23.0
22.8
102
100
3.0
Whitefish
W
HF
324
37.6
18.0
114
96
1.0
 
Crustaceans
Crab, Alaskan King
W
LF
150
30.4
1.6
140
120
0.6
Crab, Blue
W
LF
174
36.0
2.2
583
156
0.6
Crab, Dungeness
W
LF
162
34.6
2.6
532
118
0.6
Lobster
W
LF
180
33.8
3.4
410
170
0.4
Shrimp
W
LF
180
37.6
1.6
240
316
0.6
 
Mollusks
Abalone
F
LF
210
34.2
1.6
602
170
trace
Clams
F
LF
160
22.0
3.0
160
80
0.2
Mussels
F
LF
150
24.4
3.2
160
50
1.0
Octopus
W
LF
152
30.0
3.0
na
244
0.4
Oysters
F
LF
162
19.0
4.6
212
100
1.4
Scallops
W
LF
164
30.3
0.4
320
100
0.4
Squid
W
LF
170
32.8
1.8
320
460
0.8
  * Compiled from USDA
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