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FISH / SHELLFISH

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Fish / Shellfish Calories K-cal Protein gm Carb.gm Fat gm Sat. Fat gm Monounsat Fat gm Polyunsat Fat gm Cholesterol mg Omega-3 gm Potassium mg Sodium mg Vitamin K mcg
Crab, Blue 74 15.4 0.034 0.918 0.189 0.163 0.329 66.3 0.272 279.6 249.1 ND
Crab, King 71.4 15.5 0 0.51 0.077 0.068 0.111 35.7 0 173.4 710.6 ND
Crab, Dungeness 73.1 14.8 0.629 0.825 0.112 0.142 0.269 50.2 0.269 300.9 250.8 ND
Catfish, Wild Channel 80.8 13.9 0 2.397 0.614 0.717 0.735 49.3 0.455 304.3 36.5 ND
Catfish, Farmed, 114.8 13.2 0 5.452 1.503 3.048 1.333 40 0.391 254.2 45.1 0.085
Clam 62.9 10.9 2.184 0.825 0.08 0.068 0.24 28.9 0.168 266.9 47.6 0.17
Cod, Pacific 69.7 15.2 0 0.535 0.069 0.07 0.207 31.5 0.188 342.6 60.4 0.085
Cod, Ling 72.2 15 0 0.901 0.167 0.298 0.255 44.2 0 371.5 50.2 ND
Cod, Atlantic 69.7 15.1 0 0.57 0.111 0.08 0.196 36.5 0.166 351.1 45.9 0.085
Cod, Alaskan, Wild 67.2 15.2 0 0.68 ND ND ND ND 0 368.1 50.2 ND
Flounder, Flatfish, Sole 77.3 16 0 1.012 0.241 0.198 0.28 40.8 0.215 306.9 68.8 0.085
Flounder, Dab, Fluke 76.4 15.8 0 1 0.238 0.196 0.276 40.3 0 303.2 68 ND
Haddock 74 16.1 0 0.612 0.111 0.1 0.205 48.5 0.175 264.4 57.8 0.085
Halibut, Atlantic 93.5 17.7 0 1.947 0.276 0.638 0.621 27.2 0.444 382.5 45.9 0.085
Halibut, Greenland 158.1 12.2 0 11.8 2.056 7.121 1.162 39.1 0.893 227.8 68 0.085
Halibut, Sole, Turbot, Boneless 76.4 15.8 0 1 0.238 0.196 0.276 40.3 0 303.2 68 ND
Lobster, Northern 76.5 16 0.425 0.765 0.153 0.221 0.128 80.8 0 233.8 .251.6 0.085
Lobster, Spiny 95.2 17.5 2.066 1.284 0.2 0.234 0.502 59.5 0.353 153 150.4 ND
Mackerel, Atlantic 174.2 15.8 0 11.8 2.768 4.638 2.848 59.5 2.27 266.9 76.5 4.25
Mackerel, Pacifc, Jack 134.3 17.1 0 6.707 1.91 2.235 1.649 40 1.372 345.1 73.1 0.085
Mackerel, King 89.2 17.2 0 1.7 0.309 0.649 0.391 45.1 0.281 369.8 134.3 ND
Mahi Mahi, Dolphin 137.8 15.5 0 7.955 2.948 2.172 0.955 42 0 320 54.6 ND
Ocean Perch, Atantic 79.9 15.8 0 1.386 0.207 0.531 0.363 35.7 0.315 232.1 63.8 0.085
Ocean Perch, Pacific 77.3 16.5 0 0.782 0.157 0.129 0.313 76.5 0.249 228.7 52.7 0.085
Orange Roughy 58.7 12.5 0 0.595 0.015 0.407 0.011 17 0.002 255 53.6 ND
Oyster, Pacific 68.8 8.033 4.207 1.955 0.433 0.304 0.76 42.5 0.629 142.8 90.1 ND
Oyster, Eastern Farmed 50.2 4.437 4.701 0.132 0.377 0.129 0.502 21.2 0.37 105.4 151.3 ND
Pollock, Atlantic 78.2 16.5 0 0.833 0.115 0.095 0.411 60.4 0.377 302.6 73.1 0.085
Pollock, Walleye 68.8 14.6 0 0.68 0.139 0.106 0.35 60.4 0.329 277.1 84.2 0.085
Rainbow Trout, Wild 101.2 17.4 0 2.941 0.614 0.96 1.051 50.2 0.6 408.9 26.4 ND
Rainbow Trout, Farmed 117.3 17.7 0 4.59 1.321 1.308 0.1534 50.2 0.838 383.4 29.8 0.085
Rockfish, Pacific 79.9 15.9 0 1.335 0.315 0.281 0.41 29.8 0.338 344.2 51 0.085
Salmon, Atlantic/Coho 124.1 18.4 0 5.041 1.071 1.814 1.693 38.2 1.253 359.6 39.1 0.085
Salmon, Alaska/King (Chinook) 152.2 16.9 0 8.866 2.635 3.739 2.379 42.5 1.991 334.9 40 ND
Salmon, Alaska/Sockeye (Red) 142.8 18.1 0 7.276 1.271 3.506 1.597 52.7 1.108 332.4 40 ND
Salmon, Pink 98.6 16.9 0 2.933 0.474 0.794 1.15 44.2 0.965 274.6 57 0.34
Salmon, Alaska/Chum 102 17.1 0 3.204 0.714 1.31 0.763 62.9 0.629 363.7 42.5 ND
Salmon, Farmed (Coho) 136 18.1 0 6.52 1.544 2.831 1.582 43.4 1.089 382.5 40 ND
Scallops, 74.8 14.3 2.006 0.646 0.067 0.031 0.222 28.1 0.183 273.7 136.9 0.085
Shrimp 90.1 17.3 0.774 1.471 0.279 0.215 0.569 129.2 0.459 157.2 125.8 0
Swordfish 102.9 16.8 0 3.409 0.932 1.313 0.784 33.2 0.701 244.8 76.5 0.085
Tuna, Yellowfin, 91.8 19.9 0 0.808 0.2 0.131 241 38.2 0.207 377.4 31.5 0.085
Tuna, Ahi, Aku, Bonito 90.7 19.6 0 0.798 0.197 0.129 239 37.8 0 373 31.1 ND
* Most seafood contins no fiber, sugars, or Omega-6, or Folic Acid (Folate)                        
**Each seafood listed is at 3-ounces, raw    
***ND = No Data    
Amounts given are based on USDA SR18, 2005-6. Nutritional content always varies slightly    
because of different growing conditons.