|
FOOD
|
SERVING
SIZE & PREPARATION
|
NUTRITION
NOTES
|
PROTEIN
GRAMS
|
|
Anchovies in Olive Oil
|
5 anchovies
|
Heart-healthy omega-3's, calcium and
iron. Avoid is you suffer from gout and high blood pressure.
|
5.8
|
|
Sea Bass
|
3 ounces
|
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.
|
20.1
|
|
Striped Bass
|
3 ounces
|
Striped Bass should only be eaten from
commercial fishing sources which get their fish from freshwater
ponds, lakes and streams.
|
15.1
|
|
Bluefish
|
3 ounces
|
Excellent source of Vitamin B-12 and
niacin.
|
17
|
|
Carp
|
3 ounces
|
Body builder; excellent source of Vitamin
B-12.
|
19.4
|
|
Catfish-Fried
|
3 ounces
|
Excellent source of Vitamin B-12 as
well as protein and iron.
|
15.4
|
|
Caviar-Red/Black
|
1 Tablespoon
|
Extremely high in calories though good
source of iron and magnesium.
|
3.9
|
|
Cod-Atlantic
|
3 ounces
|
Low in fat and calories.
|
19.4
|
|
Croaker-Fried
|
3 ounces
|
Excellent source of Vitamin B-12 as
well as protein magnesium and iron.
|
15.5
|
|
Eel
|
3 ounces
|
Excellent source of Vitamin A and B-12;
plentiful in niacin, thiamine and zinc.
|
20
|
|
Flounder
|
3 ounces
|
Excellent source of Vitamin B-12 and
protein.
|
20.5
|
|
Grouper
|
3 ounces
|
Low in fat. Avoid the yellowfin
and misty groupers when traveling in the Bahamas and West Indies
due to ciguatera poisoning.
|
21.1
|
|
Haddock
|
3 ounces
|
Low fat protein packed fish.
|
20.6
|
|
Halibut
|
3 ounces
|
Excellent source of Vitamin B-12 as
well as protein and niacin.
|
22.7
|
|
Herring-Atlantic
|
3 ounces
|
Omega-3's, B-12 and iron.
|
19.6
|
|
Herring-Kippered
|
1 1/2 ounce
|
Scandinavian favorite but extremely
high in sodium and purines. Smoked herring contains tyramine;
avoid if taking a MAO inhibitor.
|
9.8
|
|
Herring-Pickled
|
1/2 ounce
|
High in sodium, purines and tyramine.
Avoid if taking a MAO inhibitor.
|
2.1
|
|
Mackerel-Atlantic
|
3 ounces
|
Among the healthiest choices of finfish;
may lower triglycerides and breast cancer risk.
|
20.3
|
|
Mackerel-King
|
3 ounces
|
Lower in calories than Atlantic Mackerel
but contains much less omega-3's.
|
17.2
|
|
Mahimahi
|
3 ounces
|
Low fat, high in protein.
|
16.2
|
|
Monkfish
|
3 ounces
|
'The poor man's lobster'. Good
source of protein that is low in fat, sodium and cholesterol.
|
12.3
|
|
Mullet
|
3 ounces
|
Low fat source of protein.
|
21.9
|
|
Ocean Perch
|
3 ounces
|
Low fat source of protein and Vitamin
B-12.
|
20.5
|
|
Octopus
|
3 ounces
|
Excellent source of Vitamin B-12, iron,
Vitamin B-6.
|
12.7
|
|
Orange Roughy
|
3 ounces
|
Low cholesterol.
|
12.5
|
|
Pike
|
3 ounces
|
Super high-protein; low in sodium and
fat.
|
21.0
|
|
Pollack
|
3 ounces
|
Vitamin B-12 rich!
|
20.0
|
|
Pompano
|
3 ounces
|
Vitamin B-12 rich!
|
20.1
|
|
Roe
|
3 ounces
|
Vitamin B-12 rich! Also great
source of Vitamin C, folate, omega-3's and riboflavin.
|
19.0
|
|
Sablefish
|
3 ounces
|
Vitamin B-12 rich! Good source
of omega-3's.
|
15.0
|
|
Salmon-Chinook
|
3 ounces
|
Low cholesterol, Vitamin B-12, niacin,
Vitamin B-6 and a bit of omega-3's.
|
15.5
|
|
Salmon-Canned
|
3 ounces
|
Lean, great protein source and good
source for omega- 3's.
|
33
|
|
Sardines-Canned in Oil
|
1 ounce
|
Vitamin B-12 rich! Good source
of omega-3's.
|
5.9
|
|
Shad
|
3 ounces
|
Good source of niacin, riboflavin and
B-6.
|
14.4
|
|
Shark
|
3 ounces
|
Rich in Vitamin B-12. Good source
of magnesium, niacin, Vitamin B-6 and omega-3's.
|
17.8
|
|
Smelt
|
3 ounces
|
Vitamin B-12 rich! Good source
of omega-3's.
|
19.2
|
|
Snapper
|
3 ounces
|
Dieter's delight - super low in fat.
|
22.4
|
|
Sole
|
3 ounces
|
Vitamin B-12 rich! Good source
of omega-3's.
|
20.5
|
|
Squid-Fried
|
3 ounces
|
Loaded with cholesterol and sodium.
|
15.3
|
|
Sturgeon-Smoked
|
3 ounces
|
Primarily famous for caviar made from
its eggs. Nutritious delicacy low in fat.
|
26.5
|
|
Swordfish
|
3 ounces
|
Vitamin B-12 rich! Good source
of omega-3's.
|
21.6
|
|
Tilefish
|
3 ounces
|
Low in fat.
|
20.8
|
|
Trout-Rainbow
|
3 ounces
|
Vitamin B-12 rich! Good source
of omega-3's.
|
22.4
|
|
Tuna-Fresh
|
3 ounces
|
Loaded with niacin, Vitamin A, Vitamin
B-12, riboflavin, thiamine, iron, magnesium, Vitamin B-6 and omega-3's.
|
25.4
|
|
Tuna-Canned in Water
|
3 ounces
|
Super diet choice - low in fat.
|
25.1
|
|
Whiting
|
3 ounces
|
Low in fat.
|
20
|
|
SODIUM IN SHELLFISH
|
|
|
Clams-Fried
|
20 small
|
High in sodium.
|
26.8
|
|
Clams-Canned or Steamed
|
3 ounces
|
A single serving will give you a 6-week
supply of Vitamin B-12 and 2-days of iron.
|
21.7
|
|
Crab-Alaskan King
|
3 ounces steamed
|
High in Vitamin B-12; low in fat.
|
16.5
|
|
Crab-Blue
|
3 ounces
|
Excellent source of Vitamin B-12.
|
17.2
|
|
Crayfish
|
3 ounces steamed
|
Low in fat and packed with protein.
|
20.3
|
|
Lobster
|
3 ounces
|
Excellent low-fat source of Vitamin
B-12.
|
17.4
|
|
Oysters-Fried
|
6 medium
|
High in sodium.
|
8.2
|
|
Oysters-Steamed or Uncooked
|
6 medium
|
Loaded with iron and zinc.
|
5.9
|
|
Scallops
|
2 large
|
Excellent source of Vitamin B-12.
|
14.3
|
|
Shrimp-Fried
|
3 ounces
|
High in fat, sodium and calories.
|
19.5
|
|
Shrimp-Steamed
|
3 ounces
|
Excellent source of Vitamin B-12.
|
17.8
|
