Many of our customers have asked for seafood nutrition information when they visited our website or came into our store. We listen to our customers and are happy to post the following information for you!
Fat Content of 3-ounce cooked portions of fish and shellfish
Very low fat (less than 2.5grams total fat)
Clams Haddock Pike (Northern) Red Snapper
Cod Halibut Pike (walleye) Snow Crab
Cusk Northern Lobster Pollock (Atlantic) Sole
Blue Crab Mahi-mahi Ocean Pout Squid
Dungeness Crab Monkfish Orange Roughy Tuna (slipjack)
Flounder Perch (freshwater) Scallops Tuna (yellowfin)
Grouper Ocean Perch Shrimp Whiting
Low Fat (more than 2.5 grams but less than 5 grams total fat)
Bass (freshwater) Croaker Salmon(pink) Swordfish
Bluefish Mullet Shark Rainbow trout
Blue Mussels Oysters(eastern) Smelt Sea Trout
Catfish Salmon (chum) Striped Bass Wolffish (ocean catfish)
Moderate Fat (more than 5 grams but less than 10 grams total fat)
Butterfish Salmon (atlantic) Lake Trout
Herring Salmon (coho) Tuna (bluefin)
Mackerel (spanish) Salmon (sockeye) Whitefish
Higher Fat (more than 10 grams total fat)
Mackerel (atlantic) Salmon (king)
Product Calories Protein Total Fat Cal.fromFat Sat.Fat Omega-3 Chol. Sodium
(grams) (grams) (percent) (grams) (grams) (millgms) (millgms)
Bass 121 20 3.9 29 0.8 0.6 72 74
Bluefish 131 21 4.5 31 1.0 0.8 63 64
Catfish 124 19 4.5 33 1.0 NA 62 67
Cod (atlantic) 87 19 0.7 7 0.1 0.1 46 58
Croaker 111 19 3.4 28 1.1 NA 65 59
Flounder 97 20 1.3 12 0.3 0.4 51 86
Grouper 97 21 1.1 10 0.2 0.2 39 56
Haddock 93 20 0.8 8 0.1 0.2 61 73
Halibut 116 22 2.4 19 0.3 0.4 34 58
Herring (atlantic) 167 19 9.6 52 2.2 1.7 64 95
Mackerel (atlantic) 218 20 15.0 62 3.5 1.0 75 95
Mahi-mahi 91 20 0.7 7 0.2 0.1 78 93
Monkfish 80 15 1.6 18 0.0 NA 26 20
Mullet 124 21 4.0 29 1.2 0.3 53 69
Ocean Perch 100 20 1.7 15 0.3 0.3 45 80
Perch (freshwater) 97 21 1.0 9 0.2 0.3 96 66
Pike (northern) 94 20 0.7 7 0.1 0.1 41 51
Pike (walleye) 99 20 1.3 12 0.3 0.3 92 54
Pollock 98 21 1.0 9 0.1 0.5 75 91
Ocean pout 84 18 1.0 11 0.3 NA 55 65
Orange Roughy 70 16 0.7 9 0.1 NA 23 71
Salmon (atlnatic) 151 21 6.7 40 1.0 1.6 61 46
Salmon (king) 191 21 11.1 52 2.7 1.5 70 50
Salmon (pink) 124 21 3.7 27 0.6 1.1 49 71
Shark 139 22 4.8 31 1.0 NA 54 84
Smelt 104 19 2.6 23 0.5 0.8 75 64
Red Snapper 106 22 1.4 12 0.3 0.3 43 68
Sole 100 21 1.3 12 0.3 NA 58 89
Striped Bass 103 19 2.5 22 0.6 0.8 85 74
Swordfish 129 21 4.3 30 1.1 0.7 41 109
Lake Trout 175 19 10.0 51 1.8 NA 51 45
Rainbow Trout 125 22 3.6 26 0.7 0.6 60 29
Sea Trout 110 18 3.8 31 0.7 0.4 88 61
Tuna (bluefin) 153 25 5.2 31 1.3 1.3 40 41
Tuna (skipjack) 110 23 1.1 9 0.3 0.3 50 39
Tuna (yellowfin) 115 25 1.0 8 0.3 0.2 48 39
Whitefish 143 20 6.2 39 1.0 1.4 64 54
Whiting 96 19 1.4 13 0.3 0.7 71 76
Wolffish 103 19 2.5 22 0.4 0.7 50 104
Clams (12 small) 126 22 1.7 12 0.2 0.2 57 95
Blue Crab 93 19 1.1 11 0.2 0.4 83 311
Dungeness Crab 91 19 1.0 10 0.1 0.3 63 314
Snow Crab 95 20 1.3 12 0.2 0.4 59 572
American Lobster 96 20 0.9 8 0.1 0.1 101 323
Spiny Lobster 119 22 1.6 12 0.3 0.4 75 283
Blue Mussels 147 20 3.8 23 0.7 0.7 48 313
Oysters (eastern) 117 12 4.2 32 1.1 0.7 93 190
12 medium
Scallops 150 29 1.3 8 0.1 NA 56 274
6 large or 14 small
Shrimp 113 22 1.8 14 0.3 0.3 163 157
Squid 156 27 2.4 14 0.6 NA 396 74
Note all portions are baked, broiled, steamed or boiled and cooked skinless
NA means the data was not available