CALORIES IN FISH & SHELLFISH

Written by Diet Bites

Based on three ounces steamed unless otherwise stated.

Fish Choice

Nutrition Notes

Calories

Anchovies in Olive Oil, 5

Heart-healthy omega-3's, calcium and iron.  Avoid is you suffer from gout and high blood pressure.

42

Sea Bass

This delicately flavored fish is a powerhouse of nutrition from heart-healthy omega-3's to magnesium.  Sea bass brought in from the tropic waters may contain a deadly toxin causing ciguatera poisoning.  Risk minimized by avoiding the fish liver, intestines, eyes, brains, roe or sex organs of the sea bass.

105

Striped Bass

Striped Bass should only be eaten from commercial fishing sources which get their fish from freshwater ponds, lakes and streams.

82

Bluefish

Excellent source of Vitamin B-12 and niacin.

105

Carp

Body builder; excellent source of Vitamin B-12.

138

Catfish-Fried

Excellent source of Vitamin B-12 as well as protein and iron.

195

Caviar-Red/Black, 1 Tablespoon

Extremely high in calories though good source of iron and magnesium.

40

Cod-Atlantic

Low in fat and calories.

89

Croaker-Fried

Excellent source of Vitamin B-12 as well as protein magnesium and iron.

188

Eel

Excellent source of Vitamin A and B-12; plentiful in niacin, thiamine and zinc.

201

Flounder

Excellent source of Vitamin B-12 and protein.

99

Grouper

Low in fat.  Avoid the yellowfin and misty groupers when traveling in the Bahamas and West Indies due to ciguatera poisoning.

100

Haddock

Low fat protein packed fish.

95

Halibut

Excellent source of Vitamin B-12 as well as protein and niacin.

119

Herring-Atlantic

Omega-3's, B-12 and iron.

173

Herring-Kippered, 1.5 ounces

Scandinavian favorite but extremely high in sodium and purines.  Smoked herring contains tyramine; avoid if taking a MAO inhibitor.

87

Herring-Pickled, 1/2 ounce

High in sodium, purines and tyramine.  Avoid if taking a MAO inhibitor.

39

Mackerel-Atlantic

Among the healthiest choices of finfish; may lower triglycerides and breast cancer risk.

223

Mackerel-King

Lower in calories than Atlantic Mackerel but contains much less omega-3's.

89

Mahimahi

Low fat, high in protein.

72

Monkfish

'The poor man's lobster'.  Good source of protein that is low in fat, sodium and cholesterol.

65

Mullet

Low fat source of protein.

128

Ocean Perch

Low fat source of protein and Vitamin B-12.

103

Octopus

Excellent source of Vitamin B-12, iron, Vitamin B-6.

70

Orange Roughy

Low cholesterol.

107

Pike

Super high-protein; low in sodium and fat.

96

Pollack

Vitamin B-12 rich!

96

Pompano

Vitamin B-12 rich!

179

Roe

Vitamin B-12 rich!  Also great source of Vitamin C, folate, omega-3's and riboflavin.

119

Sablefish

Vitamin B-12 rich!  Good source of omega-3's.

219

Salmon-Chinook

Low cholesterol, Vitamin B-12, niacin, Vitamin B-6 and a bit of omega-3's.

99

Salmon-Canned

Lean, great protein source and good source for omega- 3's.

120

Sardines-Canned in Oil, 1 ounce

Vitamin B-12 rich!  Good source of omega-3's.

50

Shad

Good source of niacin, riboflavin and B-6.

167

Shark

Rich in Vitamin B-12.  Good source of magnesium, niacin, Vitamin B-6 and omega-3's.

111

Smelt

Vitamin B-12 rich!  Good source of omega-3's.

105

Snapper

Dieter's delight - super low in fat.

109

Sole

Vitamin B-12 rich!  Good source of omega-3's.

99

Squid-Fried

Loaded with cholesterol and sodium.

149

Sturgeon-Smoked

Primarily famous for caviar made from its eggs.  Nutritious delicacy low in fat.

147

Swordfish

Vitamin B-12 rich!  Good source of omega-3's.

132

Tilefish

Low in fat.

125

Trout-Rainbow

Vitamin B-12 rich!  Good source of omega-3's.

128

Tuna-Fresh

Loaded with niacin, Vitamin A, Vitamin B-12, riboflavin, thiamine, iron, magnesium, Vitamin B-6 and omega-3's.

156

Tuna-Canned in Water

Super diet choice - low in fat.

111

Turbot

Low in fat.

81

Whitefish-Smoked

Vitamin B-12 rich!

92

Whiting

Low in fat.

98

SHELLFISH

Abalone-Fried

Protein rich.

161

Clams-Fried, 20 small

High in sodium.

380

Clams-Canned or Steamed

A single serving will give you a 6-week supply of Vitamin B-12 and 2-days of iron.

130

Crab Cake, 2 ounces fried

Great source of Vitamin B12.

93

Crab-Alaskan King

High in Vitamin B-12; low in fat.

82

Crab-Blue

Excellent source of Vitamin B-12.

87

Crab-Soft Shell, 1

Excellent source of Vitamin B-12.  High in purines and sodium.

334

Crayfish

Low in fat and packed with protein.

97

Lobster

Excellent low-fat source of Vitamin B-12.

83

Mussels-Blue

Packed with iron and Vitamin B-12.

146

Oysters-Fried, 6 medium

High in sodium.

173

Oysters-Steamed or Uncooked, 6 medium

Loaded with iron and zinc.

58

Scallops, 2 large

Excellent source of Vitamin B-12.

67

Shrimp-Fried

High in fat, sodium and calories.

206

Shrimp-Steamed

Excellent source of Vitamin B-12.

84

Whelks

Super source of iron, magnesium and Vitamin B-12. One of the lowest in fat marine foods you can eat.

234

 

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