Calorie, Fat, and Protein Content of Fish and Seafoods

 

Portion size is 3.5 ounces (100 grams) uncooked.

Fish or Seafood Calories % Fat % Protein
Bass (Small & Largemouth) 104 2.6 18.8
Blackfish (see Tautog)
Bluefish 117 3.3 20.5
Buffalofish 113 4.2 17.5
Bullhead 84 1.6 16.3
Burbot (lawyer) 82 0.9 17.4
Butterfish 169 10.2 18.1
Carp 115 4.2 18.0
Catfish (freshwater) 103 3.1 17.6
Caviar (Sturgeon)  (see note at end) 262 26.9 15.0
Chinook Salmon (see Salmon)
Chub 145 8.8 15.3
Cisco (see Lake Herring)
Clam (meat only) (see note at end) 82 1.9 14.0
Cod 78 0.3 17.6
Coho Salmon (see Salmon)
Crab (cooked, steamed) 93 1.9 17.3
Crappie 79 0.8 16.8
Crayfish (freshwater) 72 0.5 14.6
Croaker 96 2.2 17.8
Cusk 75 0.2 17.2
Dogfish, spiny (Grayfish) 156 9.0 17.6
Drum, Freshwater (Sheepshead) 121 5.2 17.3
Eel, American 233 18.3 15.9
Fish Sticks (frozen) (see note at end) 176 8.9 16.6
Flounder 79 0.8 16.7
Frog (legs) 73 0.3 16.4
Grouper 87 0.5 19.3
Haddock 79 0.1 18.3
Hake 74 0.4 16.5
Halibut 100 1.2 20.9
Herring (Bismark) (pickled) 223 15.1 20.4
Lake Herring (Cisco) 96 2.3 17.7
Lake Trout 168 10.0 18.3
Lake Trout (Siscoette)
       Under 6.5 pounds             241 19.9 14.3
        Over 6.5 pounds 524 54.4 7.9
Lawyer (see Burbot)
Lingcod 84 0.8 17.9
Lobster (whole) 91 1.9 16.9
Mullet, Striped 146 6.9 19.6
Muskellunge (Musky) 109 2.5 20.2
Mussels (meat only) (see note at end) 95 2.2 14.4
Northern Pike (see Pike)
Octopus 73 0.8 15.3
Oyster (meat only) (see note at end) 66 1.8 8.4
Perch
         Ocean 88 1.2 18.0
          Yellow (Lake Perch) 91 0.9 19.5
Pike
          Northern 88 1.1 18.3
           Walleye 93 1.2 19.3
Pollack 95 0.9 20.4
Pompano 166 9.5 18.8
Porgy and Scup 112 3.4 19.0
Red, Gray Snappers 93 0.9 19.8
Redfish (see Perch, Ocean)
Redhorse, Silver 98 2.3 18.0
Rockfish (Black, Canary, Rasphead,
          Yellowtail, and Bocaccio
97 1.8 18.9
Roe
           Carp, Cod, Haddock, Herring,
           Pike & Shad
130 2.3 24.4
            Salmon, Sturgeon & Turbot 207 10.4 25.2
Sablefish 190 14.9 13.0
Salmon
           Atlantic 217 13.4 22.5
            Chinook (King) 222 15.6 19.1
            Coho (Silver) 136 5.7 21.5
            Pink 119 3.7 20.0
            Sockeye (Red) 143 6.9 20.3
Sardine (see note at end) 203 11.1 24.0
Sauger 84 0.8 17.9
Scallop (Bay and Sea) 81 0.2 15.3
Scup (see Porgy)
Seabass (White) 96 0.5 21.4
Sheepshead (see Drum)
Shrimp 91 0.8 18.1
Siscoette (see Lake Trout)
Skate 98 0.7 21.5
Smelt 98 2.1 18.6
Snail 90 1.4 16.1
Sole 79 0.8 16.7
Spanish Mackerel 177 10.4 19.5
Squid 84 0.9 16.4
Sturgeon (see also Caviar) 94 1.9 18.1
Sucker 104 1.8 20.6
Swordfish 174 6.0 28.0
Tartar sauce (see note at end) 531 57.8 1.4
Tautog (Blackfish) 89 1.1 18.6
Tilefish 79 0.5 17.5
Tomcod 77 0.4 17.2
Trout
        Brook 101 2.1 19.2
        Rainbow (Steelhead) 195 11.4 21.5
Tuna (raw) 145 4.1 25.2
        Canned in oil (including liquids) 288 20.5 24.2
        Canned in water (including liquids) 127 0.8 28.0
Turtle 89 0.5 19.8
Walleye (see Pike)
Weakfish 121 5.6 16.5
Whitefish, Lake (freshwater) 155 8.2 18.9
Whiting 105 3.0 18.3

Notes
The fat, calorie, and protein content of caviar will vary with the type of roe used in its production (see roe).

Mollusks -- clams, oysters and mussels -- contain carbohydrate material not included as part of the tabular information.

A variety of fish species are used in the production of fish sticks or fish portions. The caloric value of these products will vary with the amount of batter or breading applied to the product.

The data presented represents drained sardines canned in oil; the figures are for the solid product only.

The data for tartar sauce is included here because it is often added to seafood dishes when they are served.



Copyright, 1998, by the University of Wisconsin Sea Grant Institute
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