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Nutrition Comparison of Saltwater Fish* N-Z
Freshwater Fish Saltwater Fish A-M Saltwater Fish N-Z Shellfish

ITEM SERVING CALOR. FAT SAT. FAT CHOLEST. PROT. POTAS. SOD.
OCEAN PERCH, ATLANTIC 1 fillet (64g)
60
1g
0
27mg
12g
174.5mg
48mg
ORANGE ROUGHY 1 oz. (85g)
58.5
0.5g
0
17mg
12.5g
255mg
53.5mg
PERCH, MIXED SPECIES 1 fillet (60g)
54.5
0.5g
0
54mg
11.5g
161.5mg
37mg
POLLOCK, ATLANTIC 1/2 fillet (193g)
177.5
2g
0.5g
137mg
37.5g
687mg
166mg
POLLOCK, WALLEYE 1 fillet (77g)
62.5
0.5g
0
54.5mg
13g
251mg
76mg
POMPANO, FLORIDA 1 fillet (112g)
183.5
10.5g
4g
56mg
20.5g
426.5mg
73mg
ROCKFISH, PACIFIC, MIXED SPECIES 1 fillet (191g)
179.5
3g
0.5g
67mg
36g
773.5mg
114.5mg
SABLEFISH 1/2 fillet (193g)
376.5
6g
6g
94.5mg
26g
691mg
108mg
SALMON, ATLANTIC, FARMED 1/2 fillet (198g)
362.5
21.5g
4.5g
117mg
39.5g
717mg
117mg
SALMON, ATLANTIC, WILD 1/2 fillet (198g)
281
12.5g
2g
109mg
39.5g
970mg
87mg
SALMON, CHINOOK 1/2 fillet (198g)
356.5
20.5g
5g
130.5mg
39.5g
780mg
93mg
ITEM SERVING CALOR. FAT SAT. FAT CHOLEST. PROT. POTAS. SOD.
SALMON, CHUM 1/2 fillet (198g)
237.5
7.5g
1.5g
146.5mg
40g
849.5mg
99mg
SALMON, COHO, FARMED 1 fillet (159g)
254.5
12g
3g
81mg
34g
715.5mg
74.5mg
SALMON, COHO, WILD 1/2 fillet (198g)
289
11.5g
2.5g
89mg
43g
837.5mg
91mg
SALMON, PINK 1/2 fillet (159g)
184.5
5.5g
1g
82.5mg
31.5g
513.5mg
106.5mg
SALMON, SOCKEYE 1/2 fillet (198g)
332.5
17g
3g
123mg
42g
774mg
93mg
SARDINE, ATLANTIC, CANNED IN OIL 2 sardines (24g)
50
2.5g
0.5g
34mg
6g
95.5mg
121mg
SARDINE, PACIFIC, CANNED IN TOMATO SAUCE 1 sardine (38g)
67.5
4.5g
1g
23mg
6g
129.5mg
157.5mg
ITEM SERVING CALOR. FAT SAT. FAT CHOLEST. PROT. POTAS. SOD.
SEA BASS, MIXED SPECIES 1 fillet (129g)
125
2.5g
0.5g
53mg
24g
330mg
87.5mg
SEA TROUT, MIXED SPECIES 1 fillet (238g)
247.5
8.5g
2.5g
197.5mg
40g
811.5mg
138mg
SHARK, MIXED SPECIES 100g
130
4.5g
1g
51mg
21g
160mg
79mg
SNAPPER, MIXED SPECIES 1 fillet (218g)
218
3g
0.5g
80.5mg
44.5g
909mg
139.5mg
SOLE 1 fillet (163g)
148.5
2g
0.5g
78mg
30.5g
588.5mg
132mg
SPOT 1 fillet (64g)
78.5
3g
1g
38.5mg
12g
317.5mg
18.5mg
STRIPED BASS 1 fillet (159g)
154
3.5g
1g
127mg
28g
407mg
109.5mg
ITEM SERVING CALOR. FAT SAT. FAT CHOLEST. PROT. POTAS. SOD.
SWORDFISH 1 piece (136g)
164.5
5.5g
1.5g
53mg
27g
391.5mg
122.5mg
TILEFISH 1 fillet (193g)
185.5
4.5g
1g
96.5mg
34g
835.5mg
102.5mg
TUNA, BLUEFIN 3 oz. (85g)
122.5
4g
1g
32.5mg
20g
214mg
33mg
TUNA, SKIPJACK 3 oz. (85g)
87.5
1g
0.5g
40mg
18.5g
346mg
31.5mg
TUNA, YELLOWFIN 3 oz. (85g)
92
1g
0
38.5mg
20g
377.5mg
31.5mg
TUNA, LIGHT, CANNED IN OIL** 3 oz. (85g)
168.5
7g
1.5g
15.5mg
25g
176mg
301mg
TUNA, LIGHT, CANNED IN WATER** 3 oz. (85g)
98.5
0.5g
0
25.5mg
21.5g
201.5mg
287.5mg
ITEM SERVING CALOR. FAT SAT. FAT CHOLEST. PROT. POTAS. SOD.
TUNA, WHITE, CANNED IN OIL** 3 oz. (85g)
158
7g
1.5g
26.5mg
22.5g
283mg
336.5mg
TUNA, WHITE, CANNED IN WATER** 3 oz. (85g)
108
2.5g
0.5g
35.5mg
20g
201.5mg
320.5mg
WHITEFISH, MIXED SPECIES 1 fillet (198g)
265.5
11.5g
2g
119mg
38g
627.5mg
101mg
WHITING, MIXED SPECIES 1 fillet (92g)
83
1g
0
61.5mg
17g
229mg
66mg
**drained solids
Source: USDA - Nutrient Data Lab (Sept. 1996)
*All data is for raw seafood, rounded to nearest 0.5


Freshwater Fish Saltwater Fish A-M Saltwater Fish N-Z Shellfish
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