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Health Information
Thursday, January 08, 2009
Table 3:
Fish and Shellfish

This table ranks fish and shellfish from lowest to highest in saturated fat content. You want to select the lower fat and cholesterol fish and shellfish from the upper portion of the table. Generally fish and shellfish have a lot less saturated fat and cholesterol than meat and poultry. However, some shellfish is relatively high in cholesterol and should be eaten less frequently and in smaller portions. The way the food is cooked can make a difference. In the tables,
"Dry heat" means baked, broiled, or microwaved.
"Moist heat" means steamed, poached, or boiled.
Remember to eat no more that 5 to 6 ounces of lean meat, poultry, fish or shellfish a day. If you are trying to lose weight, the information on calories, total fat, and percent calories from fat should be helpful.

All serving sizes shown are the amounts that people typically eat. These are the same serving sizes used on food labels.

Go to: Finfish Shellfish

Table 3: Fish -- Finfish


Finfish
Product
(3 oz. cooked,
unless noted otherwise)		 Saturated
Fats
(grams)		 Cholesterol
(mgs)		 Total Fat*
(grams)		 Calories
from Fat**
(%)		 Total Calories
 Sodium
(mgs)
Orange roughy,
dry heat		 0.0 22 0.8 9 75 69
Cod,
dry heat		 0.1 47 0.7 7 89 66
Haddock,
dry heat		 0.1 63 0.8 7 95 74
Tuna, light meat,
canned in water		 0.2 25 0.7 6 99 287
Surimi
(imitation fish
and shellfish		 0.2 25 0.8 8 84 122
Walleye pollock,
dry heat		 0.2 82 1.0 9 96 98
Grouper,
dry heat		 0.3 40 1.1 10 100 45
Snapper,
dry heat		 0.3 40 1.5 12 109 48
Atlantic ocean perch, dry heat 0.3 46 1.8 16 103 82
Flounder or sole, dry heat 0.3 58 1.3 12 99 89
Whiting,
dry heat		 0.3 71 1.4 13 98 113
Monkfish,
dry heat		 0.4 27 1.7 18 82 20
Halibut,
dry heat		 0.4 35 2.5 19 119 59
Pacific rockfish,
dry heat		 0.4 38 1.7 15 103 65
Sea bass,
dry heat		 0.6 45 2.2 19 105 74
Freshwater bass, dry heat 0.9 74 4.0 29 124 76
Bluefish,
dry heat		 1.0 64 4.6 31 135 65
Atlantic salmon, dry heat 1.1 60 6.9 40 155 48
Swordfish,
dry heat		 1.2 43 4.4 30 132 98
Tuna, light meat,
canned in oil,
drained		 1.3 15 7.0 37 169 301
Sardines,
canned in oil,
drained		 1.3 121 9.7 50 177 430
Sockeye (red)
salmon, canned,
drained		 1.4 37 6.2 43 130 458
Bluefin tuna,
fresh, dry heat		 1.4 42 5.3 31 157 43
Catfish,
dry heat		 1.5 54 6.8 48 129 68
Sockeye (red) salmon,
dry heat		 1.6 74 9.3 46 183 56
Rainbow trout,
dry heat		 1.8 58 6.1 39 143 36
Anchovy, smoked,
canned in oil,
drained		 1.9 72 8.3 42 179 3120
Herring 2.2 65 9.9 52 172 98
Eel, dry heat 2.6 137 12.7 57 200 55
Mackerel,
dry heat		 3.6 64 15.1 61 223 71
Pompano,
dry heat		 3.8 54 10.3 52 179 65
* Total fat = saturated fat plus monosaturated fat plus polyunsaturated fat.

** Percent calories from fat = (total fat calories/total calories) x 100.
Total fat calories = total fat in grams x 9.
Each gram of fat = 9 calories.

Dry heat = baked, broiled, or microwaved.
Moist heat = steamed, poached, or boiled.

Sources:
Composition of Foods: Finfish and Shellfish Products -- Raw, Processed, Prepared -- Agricultural Handbook 8-15. U.S. Department of Agriculture, Human Nutrition Information Service. Revised 1991.
Minnesota Nutrition Data System (NDS) software. Developed by the Nutrition Coordinating Center, University of Minnesota, Minneapolis, MN. Food database version 5a; Nutrient database version 20.

 

Table 3: Fish -- Shellfish


Shellfish
Product
(3 oz. cooked,
unless noted otherwise)		 Saturated
Fats
(grams)		 Cholesterol
(mgs)		 Total Fat*
(grams)		 Calories
from Fat**
(%)		 Total Calories
 Sodium
(mgs)
Scallops,
dry heat		 0.1 47 1.1 8 125 228
Northern lobster,
moist heat		 0.1 61 0.5 5 83 323
Clams, canned,
drained solids		 0.2 57 1.7 12 126 95
Clams,
moist heat		 0.2 57 1.7 12 126 95
Blue crab,
canned, drained		 0.2 76 1.0 11 84 283
Blue crab,
moist heat		 0.2 85 1.5 16 87 237
Shrimp,
moist heat		 0.2 167 0.9 10 85 192
Mussel,
moist heat		 0.7 48 3.8 23 147 313
Oyster,
moist heat		 1.3 89 4.2 33 116 359
Squid,
fried		 1.6 221 6.4 38 149 260
* Total fat = saturated fat plus monosaturated fat plus polyunsaturated fat.

** Percent calories from fat = (total fat calories/total calories) x 100.
Total fat calories = total fat in grams x 9.
Each gram of fat = 9 calories.

Dry heat = baked, broiled, or microwaved.
Moist heat = steamed, poached, or boiled.

Sources:
Composition of Foods: Finfish and Shellfish Products -- Raw, Processed, Prepared -- Agricultural Handbook 8-15. U.S. Department of Agriculture, Human Nutrition Information Service. Revised 1991.
Minnesota Nutrition Data System (NDS) software. Developed by the Nutrition Coordinating Center, University of Minnesota, Minneapolis, MN. Food database version 5a; Nutrient database version 20.

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