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Nutrition information Listed by Calories

One of the most frustrating things on any diet is trying to determine how to make the best choices. Still some things are hard to find. It is amazing how two items that appear similar may have very different nutritional values. These pages may make that a bit easier.

What do you want to count. Each diet that you try proposes something else. Selecting the following foods will take you to a page that shows the carbohydrate, fat and protein counts of the foods in the database.

Nutritional information provided by the USDA Nutrient Database for Standard Reference

Finfish and Shellfish Products

All foods in the table are based on 100 grams of the food. That is about 3.6 oz.

 

Name of Food Calorie Protein Fats Carbohydrates
Fish, mackerel, salted 305 18.5 25.1 0
Fish, cod, Atlantic, dried and salted 290 62.82 2.37 0
Mollusks, whelk, unspecified, cooked, moist heat 275 47.68 0.8 15.52
Fish, fish portions and sticks, frozen, preheated 272 15.65 12.23 23.75
Fish, mackerel, Atlantic, cooked, dry heat 262 23.85 17.81 0
Fish, herring, Atlantic, pickled 262 14.19 18 9.64
Fish, sablefish, smoked 257 17.65 20.14 0
Fish, shad, american, cooked, dry heat 252 21.71 17.65 0
Fish, caviar, black and red, granular 252 24.6 17.9 4
Fish, herring, Pacific, cooked, dry heat 250 21.01 17.79 0
Fish, sablefish, cooked, dry heat 250 17.19 19.62 0
Crustaceans, shrimp, mixed species, cooked, breaded and fried 242 21.39 12.28 11.47
Fish, halibut, greenland, cooked, dry heat 239 18.42 17.74 0
Fish, eel, mixed species, cooked, dry heat 236 23.65 14.95 0
Fish, salmon, chinook, cooked, dry heat 231 25.72 13.38 0
Fish, catfish, channel, cooked, breaded and fried 229 18.09 13.33 8.04
Fish, shark, mixed species, cooked, batter-dipped and fried 228 18.62 13.82 6.39
Fish, croaker, Atlantic, cooked, breaded and fried 221 18.2 12.67 7.54
Fish, herring, Atlantic, kippered 217 24.58 12.37 0
Fish, salmon, sockeye, cooked, dry heat 216 27.31 10.97 0
Mollusks, scallop, mixed species, cooked, breaded and fried 215 18.07 10.94 10.13
USDA Commodity, salmon nuggets, breaded, frozen, heated 212 12.69 11.72 13.96
Fish, pompano, florida, cooked, dry heat 211 23.69 12.14 0
Fish, anchovy, european, canned in oil, drained solids 210 28.89 9.71 0
Fish, sardine, Atlantic, canned in oil, drained solids with bone 208 24.62 11.45 0
Fish, salmon, Atlantic, farmed, cooked, dry heat 206 22.1 12.35 0
Fish, mackerel, Atlantic, raw 205 18.6 13.89 0
Fish, roe, mixed species, cooked, dry heat 204 28.62 8.23 1.92
Fish, herring, Atlantic, cooked, dry heat 203 23.03 11.59 0
Mollusks, clam, mixed species, cooked, breaded and fried 202 14.24 11.15 10.33
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 201 25.73 10.12 0
Fish, tuna, light, canned in oil, drained solids 198 29.13 8.21 0
Fish, tuna, light, canned in oil, without salt, drained solids 198 29.13 8.21 0
Fish, shad, american, raw 197 16.93 13.77 0
Mollusks, oyster, eastern, cooked, breaded and fried 197 8.77 12.58 11.62
Fish, herring, Pacific, raw 195 16.39 13.88 0
Fish, sablefish, raw 195 13.41 15.3 0
Fish, milkfish, cooked, dry heat 190 26.32 8.63 0
Fish, trout, mixed species, cooked, dry heat 190 26.63 8.47 0
Mollusks, abalone, mixed species, cooked, fried 189 19.63 6.78 11.05
USDA Commodity, salmon nuggets, cooked as purchased, unheated 189 11.97 10.43 11.85
Fish, butterfish, cooked, dry heat 187 22.15 10.28 0
Fish, yellowtail, mixed species, cooked, dry heat 187 29.67 6.72 0
Fish, tuna salad 187 16.04 9.26 9.41
Fish, halibut, Greenland, raw 186 14.37 13.84 0
Fish, tuna, white, canned in oil, drained solids 186 26.53 8.08 0
Fish, tuna, white, canned in oil, without salt, drained solids 186 26.53 8.08 0
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 186 20.86 10.46 0.74
Fish, eel, mixed species, raw 184 18.44 11.66 0
Fish, salmon, coho, wild, cooked, moist heat 184 27.36 7.5 0
Fish, tuna, fresh, bluefin, cooked, dry heat 184 29.91 6.28 0
Fish, salmon, Atlantic, farmed, raw 183 19.9 10.85 0
Fish, salmon, Atlantic, wild, cooked, dry heat 182 25.44 8.13 0
Fish, salmon, chinook, raw 179 19.93 10.43 0
Fish, salmon, coho, farmed, cooked, dry heat 178 24.3 8.23 0
Fish, cisco, smoked 177 16.36 11.9 0
Mollusks, squid, mixed species, cooked, fried 175 17.94 7.48 7.79
Fish, sturgeon, mixed species, smoked 173 31.2 4.4 0
Fish, whitefish, mixed species, cooked, dry heat 172 24.47 7.51 0
Mollusks, mussel, blue, cooked, moist heat 172 23.8 4.48 7.39
Fish, trout, rainbow, farmed, cooked, dry heat 169 24.27 7.2 0
Fish, salmon, sockeye, raw 168 21.3 8.56 0
Fish, pompano, florida, raw 164 18.48 9.47 0
Mollusks, octopus, common, cooked, moist heat 164 29.82 2.08 4.4
Mollusks, oyster, Pacific, cooked, moist heat 163 18.9 4.6 9.9
Fish, carp, cooked, dry heat 162 22.86 7.17 0
Fish, salmon, coho, farmed, raw 160 21.27 7.67 0
Fish, bluefish, cooked, dry heat 159 25.69 5.44 0
Fish, herring, Atlantic, raw 158 17.96 9.04 0
Fish, mackerel, Pacific and jack, mixed species, raw 158 20.07 7.89 0
Fish, mackerel, spanish, cooked, dry heat 158 23.59 6.32 0
Fish, spot, cooked, dry heat 158 23.73 6.28 0
Mollusks, cuttlefish, mixed species, cooked, moist heat 158 32.48 1.4 1.64
Fish, mackerel, jack, canned, drained solids 156 23.19 6.3 0
Fish, swordfish, cooked, dry heat 155 25.39 5.14 0
Crustaceans, crab, blue, crab cakes 155 20.21 7.52 0.48
Fish, salmon, chum, cooked, dry heat 154 25.82 4.83 0
Fish, salmon, sockeye, canned, drained solids with bone 153 20.47 7.31 0
Fish, salmon, sockeye, canned, without salt, drained solids with bone 153 20.47 7.31 0
Fish, drum, freshwater, cooked, dry heat 153 22.49 6.32 0
Fish, catfish, channel, farmed, cooked, dry heat 152 18.72 8.02 0
Fish, mullet, striped, cooked, dry heat 150 24.81 4.86 0
Fish, trout, rainbow, wild, cooked, dry heat 150 22.92 5.82 0
Fish, salmon, pink, cooked, dry heat 149 25.56 4.42 0
Fish, milkfish, raw 148 20.53 6.73 0
Fish, trout, mixed species, raw 148 20.77 6.61 0
Mollusks, clam, mixed species, cooked, moist heat 148 25.55 1.95 5.13
Mollusks, clam, mixed species, canned, drained solids 148 25.55 1.95 5.13
Fish, tilefish, cooked, dry heat 147 24.49 4.69 0
Fish, butterfish, raw 146 17.28 8.02 0
Fish, salmon, coho, wild, raw 146 21.62 5.93 0
Fish, yellowtail, mixed species, raw 146 23.14 5.24 0
Fish, bass, freshwater, mixed species, cooked, dry heat 146 24.18 4.73 0
Fish, tuna, fresh, bluefin, raw 144 23.33 4.9 0
Crustaceans, spiny lobster, mixed species, cooked, moist heat 143 26.41 1.94 3.12
Fish, salmon, Atlantic, wild, raw 142 19.84 6.34 0
Fish, salmon, chum, drained solids with bone 141 21.43 5.5 0
Fish, salmon, chum, canned, without salt, drained solids with bone 141 21.43 5.5 0
Fish, halibut, Atlantic and Pacific, cooked, dry heat 140 26.69 2.94 0
Fish, roe, mixed species, raw 140 22.32 6.42 1.5
Fish, mackerel, spanish, raw 139 19.29 6.3 0
Fish, salmon, pink, canned, solids with bone and liquid 139 19.78 6.05 0
Fish, salmon, pink, canned, without salt, solids with bone and liquid 139 19.78 6.05 0
Fish, tuna, yellowfin, fresh, cooked, dry heat 139 29.97 1.22 0
Fish, salmon, coho, wild, cooked, dry heat 139 23.45 4.3 0
Fish, trout, rainbow, farmed, raw 138 20.87 5.4 0
Mollusks, whelk, unspecified, raw 137 23.84 0.4 7.76
Mollusks, oyster, eastern, wild, cooked, moist heat 137 14.1 4.91 7.82
Fish, sturgeon, mixed species, cooked, dry heat 135 20.7 5.18 0
Fish, scup, cooked, dry heat 135 24.21 3.5 0
Fish, catfish, channel, farmed, raw 135 15.55 7.59 0
Fish, whitefish, mixed species, raw 134 19.09 5.86 0
Fish, mackerel, king, cooked, dry heat 134 26 2.56 0
Fish, seatrout, mixed species, cooked, dry heat 133 21.46 4.63 0
Fish, tuna, skipjack, fresh, cooked, dry heat 132 28.21 1.29 0
Fish, anchovy, european, raw 131 20.35 4.84 0
Fish, shark, mixed species, raw 130 20.98 4.51 0
Mollusks, conch, baked or broiled 130 26.3 1.2 1.7
Fish, snapper, mixed species, cooked, dry heat 128 26.3 1.72 0
Fish, tuna, white, canned in water, drained solids 128 23.62 2.97 0
Fish, tuna, white, canned in water, without salt, drained solids 128 23.62 2.97 0
Fish, carp, raw 127 17.83 5.6 0
Fish, sheepshead, cooked, dry heat 126 26.02 1.63 0
Fish, bluefish, raw 124 20.04 4.24 0
Fish, sea bass, mixed species, cooked, dry heat 124 23.63 2.56 0
Fish, smelt, rainbow, cooked, dry heat 124 22.6 3.1 0
Fish, bass, striped, cooked, dry heat 124 22.73 2.99 0
Fish, spot, raw 123 18.51 4.9 0
Fish, wolffish, Atlantic, cooked, dry heat 123 22.44 3.06 0
Fish, turbot, european, cooked, dry heat 122 20.58 3.78 0
Fish, ocean perch, Atlantic, cooked, dry heat 121 23.88 2.09 0
Fish, rockfish, Pacific, mixed species, cooked, dry heat 121 24.04 2.01 0
Fish, swordfish, raw 121 19.8 4.01 0
Fish, salmon, chum, raw 120 20.14 3.77 0
Crustaceans, shrimp, mixed species, canned 120 23.08 1.96 1.03
Fish, drum, freshwater, raw 119 17.54 4.93 0
Fish, trout, rainbow, wild, raw 119 20.48 3.46 0
Fish, pike, walleye, cooked, dry heat 119 24.54 1.56 0
Fish, sucker, white, cooked, dry heat 119 21.49 2.97 0
Fish, grouper, mixed species, cooked, dry heat 118 24.84 1.3 0
Fish, pollock, Atlantic, cooked, dry heat 118 24.92 1.26 0
Fish, flatfish (flounder and sole species), cooked, dry heat 117 24.16 1.53 0
Fish, mullet, striped, raw 117 19.35 3.79 0
Fish, perch, mixed species, cooked, dry heat 117 24.86 1.18 0
Fish, salmon, chinook, smoked 117 18.28 4.32 0
Fish, salmon, chinook, smoked, (lox), regular 117 18.28 4.32 0
Fish, haddock, smoked 116 25.23 0.96 0
Fish, salmon, pink, raw 116 19.94 3.45 0
Fish, tuna, light, canned in water, drained solids 116 25.51 0.82 0
Fish, whiting, mixed species, cooked, dry heat 116 23.48 1.69 0
Fish, tuna, light, canned in water, without salt, drained solids 116 25.51 0.82 0
Fish, burbot, cooked, dry heat 115 24.76 1.04 0
Crustaceans, crab, queen, cooked, moist heat 115 23.72 1.51 0
Fish, bass, fresh water, mixed species, raw 114 18.86 3.69 0
Fish, sunfish, pumpkin seed, cooked, dry heat 114 24.87 0.9 0
Fish, pike, northern, cooked, dry heat 113 24.69 0.88 0
Fish, pollock, walleye, cooked, dry heat 113 23.51 1.12 0
Fish, haddock, cooked, dry heat 112 24.24 0.93 0
Fish, cusk, cooked, dry heat 112 24.35 0.88 0
Mollusks, scallop, (bay and sea), cooked, steamed 112 23.2 1.4 0
Crustaceans, spiny lobster, mixed species, raw 112 20.6 1.51 2.43
Fish, ling, cooked, dry heat 111 24.35 0.82 0
Fish, halibut, Atlantic and Pacific, raw 110 20.81 2.29 0
Crustaceans, crab, dungeness, cooked, moist heat 110 22.32 1.24 0.95
Fish, dolphinfish, cooked, dry heat 109 23.72 0.9 0
Fish, lingcod, cooked, dry heat 109 22.64 1.36 0
Fish, sheepshead, raw 108 20.21 2.41 0
Fish, tuna, fresh, yellowfin, raw 108 23.38 0.95 0
Fish, whitefish, mixed species, smoked 108 23.4 0.93 0
Crustaceans, shrimp, mixed species, raw 106 20.31 1.73 0.91
Fish, cod, Atlantic, cooked, dry heat 105 22.83 0.86 0
Fish, cod, Atlantic, canned, solids and liquid 105 22.76 0.86 0
Fish, mackerel, king, raw 105 20.28 2 0
Fish, scup, raw 105 18.88 2.73 0
Fish, sturgeon, mixed species, raw 105 16.14 4.04 0
Fish, cod, Pacific, cooked, dry heat 105 22.95 0.81 0
Fish, catfish, channel, wild, cooked, dry heat 105 18.47 2.85 0
Mollusks, abalone, mixed species, raw 105 17.1 0.76 6.01
Fish, croaker, Atlantic, raw 104 17.78 3.17 0
Fish, seatrout, mixed species, raw 104 16.74 3.61 0
Fish, tuna, fresh, skipjack, raw 103 22 1.01 0
Crustaceans, crab, blue, cooked, moist heat 102 20.2 1.77 0
Fish, pout, ocean, cooked, dry heat 102 21.33 1.17 0
Crustaceans, crab, alaska king, imitation, made from surimi 102 12.02 1.31 10.22
Crustaceans, shrimp, mixed species, imitation, made from surimi 101 12.39 1.47 9.13
Fish, snapper, mixed species, raw 100 20.51 1.34 0
Crustaceans, crab, blue, canned 99 20.52 1.23 0
Crustaceans, shrimp, mixed species, cooked, moist heat 99 20.91 1.08 0
Fish, surimi 99 15.18 0.9 6.85
Mollusks, scallop, mixed species, imitation, made from surimi 99 12.77 0.41 10.62
Fish, cisco, raw 98 18.99 1.91 0
Crustaceans, lobster, northern, cooked, moist heat 98 20.5 0.59 1.28
Fish, bass, striped, raw 97 17.73 2.33 0
Fish, sea bass, mixed species, raw 97 18.43 2 0
Fish, smelt, rainbow, raw 97 17.63 2.42 0
Crustaceans, crab, alaska king, cooked, moist heat 97 19.35 1.54 0
Fish, monkfish, cooked, dry heat 97 18.56 1.95 0
Fish, tilefish, raw 96 17.5 2.31 0
Fish, wolffish, Atlantic, raw 96 17.5 2.39 0
Fish, catfish, channel, wild, raw 95 16.38 2.82 0
Fish, turbot, european, raw 95 16.05 2.95 0
Fish, ocean perch, Atlantic, raw 94 18.62 1.63 0
Fish, rockfish, Pacific, mixed species, raw 94 18.75 1.57 0
Fish, pike, walleye, raw 93 19.14 1.22 0
Fish, grouper, mixed species, raw 92 19.38 1.02 0
Fish, pollock, Atlantic, raw 92 19.44 0.98 0
Fish, sucker, white, raw 92 16.76 2.32 0
Mollusks, squid, mixed species, raw 92 15.58 1.38 3.08
Fish, flatfish (flounder and sole species), raw 91 18.84 1.19 0
Fish, perch, mixed species, raw 91 19.39 0.92 0
Fish, burbot, raw 90 19.31 0.81 0
Fish, whiting, mixed species, raw 90 18.31 1.31 0
Crustaceans, crab, queen, raw 90 18.5 1.18 0
Crustaceans, lobster, northern, raw 90 18.8 0.9 0.5
Mollusks, snail, raw 90 16.1 1.4 2
Fish, sunfish, pumpkin seed, raw 89 19.4 0.7 0
Fish, roughy, orange, cooked, dry heat 89 18.85 0.9 0
Turtle, green, raw 89 19.8 0.5 0
Fish, pike, northern, raw 88 19.26 0.69 0
Mollusks, scallop, mixed species, raw 88 16.78 0.76 2.36
Fish, cusk, raw 87 18.99 0.69 0
Fish, haddock, raw 87 18.91 0.72 0
Fish, ling, raw 87 18.99 0.64 0
Crustaceans, crayfish, mixed species, farmed, cooked, moist heat 87 17.52 1.3 0
Crustaceans, crab, blue, raw 87 18.06 1.08 0.04
Crustaceans, crab, dungeness, raw 86 17.41 0.97 0.74
Mollusks, mussel, blue, raw 86 11.9 2.24 3.69
Fish, dolphinfish, raw 85 18.5 0.7 0
Fish, lingcod, raw 85 17.66 1.06 0
Crustaceans, crab, alaska king, raw 84 18.29 0.6 0
Fish, gefiltefish, commercial, sweet recipe 84 9.07 1.73 7.41
Fish, cod, Atlantic, raw 82 17.81 0.67 0
Fish, cod, Pacific, raw