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Nutrition information Sorted by Grams of Fat

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, sablefish, smoked 257 17.65 20.14 0
Fish, sablefish, cooked, dry heat 250 17.19 19.62 0
Fish, herring, Atlantic, pickled 262 14.19 18 9.64
Fish, caviar, black and red, granular 252 24.6 17.9 4
Fish, mackerel, Atlantic, cooked, dry heat 262 23.85 17.81 0
Fish, herring, Pacific, cooked, dry heat 250 21.01 17.79 0
Fish, halibut, greenland, cooked, dry heat 239 18.42 17.74 0
Fish, shad, american, cooked, dry heat 252 21.71 17.65 0
Fish, sablefish, raw 195 13.41 15.3 0
Fish, eel, mixed species, cooked, dry heat 236 23.65 14.95 0
Fish, mackerel, Atlantic, raw 205 18.6 13.89 0
Fish, herring, Pacific, raw 195 16.39 13.88 0
Fish, halibut, Greenland, raw 186 14.37 13.84 0
Fish, shark, mixed species, cooked, batter-dipped and fried 228 18.62 13.82 6.39
Fish, shad, american, raw 197 16.93 13.77 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, croaker, Atlantic, cooked, breaded and fried 221 18.2 12.67 7.54
Mollusks, oyster, eastern, cooked, breaded and fried 197 8.77 12.58 11.62
Fish, herring, Atlantic, kippered 217 24.58 12.37 0
Fish, salmon, Atlantic, farmed, cooked, dry heat 206 22.1 12.35 0
Crustaceans, shrimp, mixed species, cooked, breaded and fried 242 21.39 12.28 11.47
Fish, fish portions and sticks, frozen, preheated 272 15.65 12.23 23.75
Fish, pompano, florida, cooked, dry heat 211 23.69 12.14 0
Fish, cisco, smoked 177 16.36 11.9 0
USDA Commodity, salmon nuggets, breaded, frozen, heated 212 12.69 11.72 13.96
Fish, eel, mixed species, raw 184 18.44 11.66 0
Fish, herring, Atlantic, cooked, dry heat 203 23.03 11.59 0
Fish, sardine, Atlantic, canned in oil, drained solids with bone 208 24.62 11.45 0
Mollusks, clam, mixed species, cooked, breaded and fried 202 14.24 11.15 10.33
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
Fish, salmon, Atlantic, farmed, raw 183 19.9 10.85 0
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 186 20.86 10.46 0.74
USDA Commodity, salmon nuggets, cooked as purchased, unheated 189 11.97 10.43 11.85
Fish, salmon, chinook, raw 179 19.93 10.43 0
Fish, butterfish, cooked, dry heat 187 22.15 10.28 0
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 201 25.73 10.12 0
Fish, anchovy, european, canned in oil, drained solids 210 28.89 9.71 0
Fish, pompano, florida, raw 164 18.48 9.47 0
Fish, tuna salad 187 16.04 9.26 9.41
Fish, herring, Atlantic, raw 158 17.96 9.04 0
Fish, milkfish, cooked, dry heat 190 26.32 8.63 0
Fish, salmon, sockeye, raw 168 21.3 8.56 0
Fish, trout, mixed species, cooked, dry heat 190 26.63 8.47 0
Fish, roe, mixed species, cooked, dry heat 204 28.62 8.23 1.92
Fish, salmon, coho, farmed, cooked, dry heat 178 24.3 8.23 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, salmon, Atlantic, wild, cooked, dry heat 182 25.44 8.13 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, catfish, channel, farmed, cooked, dry heat 152 18.72 8.02 0
Fish, butterfish, raw 146 17.28 8.02 0
Fish, mackerel, Pacific and jack, mixed species, raw 158 20.07 7.89 0
Fish, salmon, coho, farmed, raw 160 21.27 7.67 0
Fish, catfish, channel, farmed, raw 135 15.55 7.59 0
Crustaceans, crab, blue, crab cakes 155 20.21 7.52 0.48
Fish, whitefish, mixed species, cooked, dry heat 172 24.47 7.51 0
Fish, salmon, coho, wild, cooked, moist heat 184 27.36 7.5 0
Mollusks, squid, mixed species, cooked, fried 175 17.94 7.48 7.79
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, trout, rainbow, farmed, cooked, dry heat 169 24.27 7.2 0
Fish, carp, cooked, dry heat 162 22.86 7.17 0
Mollusks, abalone, mixed species, cooked, fried 189 19.63 6.78 11.05
Fish, milkfish, raw 148 20.53 6.73 0
Fish, yellowtail, mixed species, cooked, dry heat 187 29.67 6.72 0
Fish, trout, mixed species, raw 148 20.77 6.61 0
Fish, roe, mixed species, raw 140 22.32 6.42 1.5
Fish, salmon, Atlantic, wild, raw 142 19.84 6.34 0
Fish, mackerel, spanish, cooked, dry heat 158 23.59 6.32 0
Fish, drum, freshwater, cooked, dry heat 153 22.49 6.32 0
Fish, mackerel, jack, canned, drained solids 156 23.19 6.3 0
Fish, mackerel, spanish, raw 139 19.29 6.3 0
Fish, tuna, fresh, bluefin, cooked, dry heat 184 29.91 6.28 0
Fish, spot, cooked, dry heat 158 23.73 6.28 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, salmon, coho, wild, raw 146 21.62 5.93 0
Fish, whitefish, mixed species, raw 134 19.09 5.86 0
Fish, trout, rainbow, wild, cooked, dry heat 150 22.92 5.82 0
Fish, carp, raw 127 17.83 5.6 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, bluefish, cooked, dry heat 159 25.69 5.44 0
Fish, trout, rainbow, farmed, raw 138 20.87 5.4 0
Fish, yellowtail, mixed species, raw 146 23.14 5.24 0
Fish, sturgeon, mixed species, cooked, dry heat 135 20.7 5.18 0
Fish, swordfish, cooked, dry heat 155 25.39 5.14 0
Fish, drum, freshwater, raw 119 17.54 4.93 0
Mollusks, oyster, eastern, wild, cooked, moist heat 137 14.1 4.91 7.82
Fish, tuna, fresh, bluefin, raw 144 23.33 4.9 0
Fish, spot, raw 123 18.51 4.9 0
Fish, mullet, striped, cooked, dry heat 150 24.81 4.86 0
Fish, anchovy, european, raw 131 20.35 4.84 0
Fish, salmon, chum, cooked, dry heat 154 25.82 4.83 0
Fish, bass, freshwater, mixed species, cooked, dry heat 146 24.18 4.73 0
Fish, tilefish, cooked, dry heat 147 24.49 4.69 0
Fish, seatrout, mixed species, cooked, dry heat 133 21.46 4.63 0
Mollusks, oyster, Pacific, cooked, moist heat 163 18.9 4.6 9.9
Fish, shark, mixed species, raw 130 20.98 4.51 0
Mollusks, mussel, blue, cooked, moist heat 172 23.8 4.48 7.39
Fish, salmon, pink, cooked, dry heat 149 25.56 4.42 0
Fish, sturgeon, mixed species, smoked 173 31.2 4.4 0
Fish, salmon, chinook, smoked 117 18.28 4.32 0
Fish, salmon, chinook, smoked, (lox), regular 117 18.28 4.32 0
Fish, salmon, coho, wild, cooked, dry heat 139 23.45 4.3 0
Fish, bluefish, raw 124 20.04 4.24 0
Fish, sturgeon, mixed species, raw 105 16.14 4.04 0
Fish, swordfish, raw 121 19.8 4.01 0
Fish, mullet, striped, raw 117 19.35 3.79 0
Fish, turbot, european, cooked, dry heat 122 20.58 3.78 0
Fish, salmon, chum, raw 120 20.14 3.77 0
Fish, bass, fresh water, mixed species, raw 114 18.86 3.69 0
Fish, seatrout, mixed species, raw 104 16.74 3.61 0
Fish, scup, cooked, dry heat 135 24.21 3.5 0
Fish, trout, rainbow, wild, raw 119 20.48 3.46 0
Fish, salmon, pink, raw 116 19.94 3.45 0
Fish, croaker, Atlantic, raw 104 17.78 3.17 0
Fish, smelt, rainbow, cooked, dry heat 124 22.6 3.1 0
Fish, wolffish, Atlantic, cooked, dry heat 123 22.44 3.06 0
Fish, bass, striped, cooked, dry heat 124 22.73 2.99 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, sucker, white, cooked, dry heat 119 21.49 2.97 0
Fish, turbot, european, raw 95 16.05 2.95 0
Fish, halibut, Atlantic and Pacific, cooked, dry heat 140 26.69 2.94 0
Fish, catfish, channel, wild, cooked, dry heat 105 18.47 2.85 0
Fish, catfish, channel, wild, raw 95 16.38 2.82 0
Fish, scup, raw 105 18.88 2.73 0
Fish, mackerel, king, cooked, dry heat 134 26 2.56 0
Fish, sea bass, mixed species, cooked, dry heat 124 23.63 2.56 0
Mollusks, oyster, eastern, canned 69 7.06 2.47 3.91
Mollusks, oyster, eastern, wild, raw 68 7.05 2.46 3.91
Fish, smelt, rainbow, raw 97 17.63 2.42 0
Fish, sheepshead, raw 108 20.21 2.41 0
Fish, wolffish, Atlantic, raw 96 17.5 2.39 0
Fish, cod, Atlantic, dried and salted 290 62.82 2.37 0
Fish, bass, striped, raw 97 17.73 2.33 0
Fish, sucker, white, raw 92 16.76 2.32 0
Fish, tilefish, raw 96 17.5 2.31 0
Mollusks, oyster, Pacific, raw 81 9.45 2.3 4.95
Fish, halibut, Atlantic and Pacific, raw 110 20.81 2.29 0
Mollusks, mussel, blue, raw 86 11.9 2.24 3.69
Mollusks, oyster, eastern, farmed, cooked, dry heat 79 7 2.12 7.28
Fish, ocean perch, Atlantic, cooked, dry heat 121 23.88 2.09 0
Mollusks, octopus, common, cooked, moist heat 164 29.82 2.08 4.4
Fish, rockfish, Pacific, mixed species, cooked, dry heat 121 24.04 2.01 0
Fish, mackerel, king, raw 105 20.28 2 0
Fish, sea bass, mixed species, raw 97 18.43 2 0
Crustaceans, shrimp, mixed species, canned 120 23.08 1.96 1.03
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, monkfish, cooked, dry heat 97 18.56 1.95 0
Crustaceans, spiny lobster, mixed species, cooked, moist heat 143 26.41 1.94 3.12
Fish, cisco, raw 98 18.99 1.91 0
Mollusks, oyster, eastern, wild, cooked, dry heat 72 8.25 1.9 4.8
Crustaceans, crab, blue, cooked, moist heat 102 20.2 1.77 0
Fish, gefiltefish, commercial, sweet recipe 84 9.07 1.73 7.41
Crustaceans, shrimp, mixed species, raw 106 20.31 1.73 0.91
Fish, snapper, mixed species, cooked, dry heat 128 26.3 1.72 0
Fish, whiting, mixed species, cooked, dry heat 116 23.48 1.69 0
Fish, sheepshead, cooked, dry heat 126 26.02 1.63 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, cooked, dry heat 119 24.54 1.56 0
Mollusks, oyster, eastern, farmed, raw 59 5.22 1.55 5.53
Crustaceans, crab, alaska king, cooked, moist heat 97 19.35 1.54 0
Fish, flatfish (flounder and sole species), cooked, dry heat 117 24.16 1.53 0
Fish, monkfish, raw 76 14.48 1.52 0
Crustaceans, spiny lobster, mixed species, raw 112 20.6 1.51 2.43
Crustaceans, crab, queen, cooked, moist heat 115 23.72 1.51 0
Crustaceans, shrimp, mixed species, imitation, made from surimi 101 12.39 1.47 9.13
Mollusks, snail, raw 90 16.1 1.4 2
Mollusks, cuttlefish, mixed species, cooked, moist heat 158 32.48 1.4 1.64
Mollusks, scallop, (bay and sea), cooked, steamed 112 23.2 1.4 0
Jellyfish, dried, salted 36 5.5 1.4 0
Mollusks, squid, mixed species, raw 92 15.58 1.38 3.08
Fish, lingcod, cooked, dry heat 109 22.64 1.36 0
Fish, snapper, mixed species, raw 100 20.51 1.34 0
Crustaceans, crab, alaska king, imitation, made from surimi 102 12.02 1.31 10.22
Fish, whiting, mixed species, raw 90 18.31 1.31 0
Fish, grouper, mixed species, cooked, dry heat 118 24.84 1.3 0
Crustaceans, crayfish, mixed species, farmed, cooked, moist heat 87 17.52 1.3 0
Fish, tuna, skipjack, fresh, cooked, dry heat 132 28.21 1.29 0
Fish, pollock, Atlantic, cooked, dry heat 118 24.92 1.26 0
Crustaceans, crab, dungeness, cooked, moist heat 110 22.32 1.24 0.95
Crustaceans, crab, blue, canned 99 20.52 1.23 0
Fish, tuna, yellowfin, fresh, cooked, dry heat 139 29.97 1.22 0
Fish, pike, walleye, raw 93 19.14 1.22 0
Mollusks, conch, baked or broiled 130 26.3 1.2 1.7
Crustaceans, crayfish, mixed species, wild, cooked, moist heat 82 16.77 1.2 0
Fish, flatfish (flounder and sole species), raw 91 18.84 1.19 0
Fish, perch, mixed species, cooked, dry heat 117 24.86 1.18 0
Crustaceans, crab, queen, raw 90 18.5 1.18 0
Fish, pout, ocean, cooked, dry heat 102 21.33 1.17 0
Fish, pollock, walleye, cooked, dry heat 113 23.51 1.12 0
Crustaceans, crab, blue, raw 87 18.06 1.08 0.04
Crustaceans, shrimp, mixed species, cooked, moist heat 99 20.91 1.08 0
Fish, lingcod, raw 85 17.66 1.06 0
Mollusks, octopus, common, raw 82 14.91 1.04 2.2
Fish, burbot, cooked, dry heat 115 24.76 1.04 0
Fish, grouper, mixed species, raw 92 19.38 1.02 0
Fish, tuna, fresh, skipjack, raw 103 22 1.01 0
Fish, pollock, Atlantic, raw 92 19.44 0.98 0
Mollusks, clam, mixed species, raw 74 12.77 0.97 2.57
Crustaceans, crab, dungeness, raw 86 17.41 0.97 0.74
Crustaceans, crayfish, mixed species, farmed, raw 72 14.85 0.97 0
Fish, haddock, smoked 116 25.23 0.96 0
Fish, tuna, fresh, yellowfin, raw 108 23.38 0.95 0
Crustaceans, crayfish, mixed species, wild, raw 77 15.97 0.95 0
Fish, haddock, cooked, dry heat 112 24.24 0.93 0
Fish, whitefish, mixed species, smoked 108 23.4 0.93 0
Fish, perch, mixed species, raw 91 19.39 0.92 0
Fish, pout, ocean, raw 79 16.64 0.91 0
Fish, surimi 99 15.18 0.9 6.85
Crustaceans, lobster, northern, raw 90 18.8 0.9 0.5
Fish, sunfish, pumpkin seed, cooked, dry heat 114 24.87 0.9 0
Fish, dolphinfish, cooked, dry heat 109 23.72 0.9 0
Fish, roughy, orange, cooked, dry heat 89 18.85 0.9 0
Fish, pike, northern, cooked, dry heat 113 24.69 0.88 0
Fish, cusk, cooked, dry heat 112 24.35 0.88 0
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, tuna, light, canned in water, drained solids 116 25.51 0.82 0
Fish, tuna, light, canned in water, without salt, drained solids 116 25.51 0.82 0
Fish, ling, cooked, dry heat 111 24.35 0.82 0
Fish, cod, Pacific, cooked, dry heat 105 22.95 0.81 0
Fish, burbot, raw 90 19.31 0.81 0
Mollusks, whelk, unspecified, cooked, moist heat 275 47.68