| U.S. TOP 20 SEAFOODS | TOTAL CALORIES | PROTEIN | CARBOHYDRATE | TOTAL FAT | SATURATED FATTY ACIDS | CHOLESTEROL | SODIUM | OMEGA-3 FATTY ACIDS | VITAMIN A | VITAMIN C | CALCIUM | IRON | |
| 3 OZ, EDIBLE, COOKED, WITHOUT SKIN | KCAL | G | G | G | G | MG | MG | G | %U.S. RDA | ||||
| BLUE CRAB, STEAMED | 90 | 19 | 0 | 1 | 0 | 80 | 310 | 0.4 | * | * | 9 | 4 | |
| CATFISH, BAKED | 120 | 19 | 0 | 5 | 1 | 60 | 65 | 0.3 | * | * | 3 | 5 | |
| CLAM, STEMED, 12 SMALL | 130 | 22 | 4 | 2 | 0 | 60 | 95 | 0.2 | 10 | * | 8 | 130 | |
| COD, BROILED | 90 | 19 | 0 | 1 | 0 | 50 | 60 | 0.1 | * | 2 | * | 2 | |
| FLOUNDER, BAKED | 100 | 20 | 0 | 1 | 0 | 50 | 85 | 0.4 | * | * | 2 | 2 | |
| HADDOCK, BAKED | 90 | 20 | 0 | 1 | 0 | 60 | 70 | 0.2 | * | * | 4 | 6 | |
| HALIBUT, BROILED | 120 | 22 | 0 | 2 | 0 | 30 | 60 | 0.4 | 3 | * | 5 | 5 | |
| LOBSTER, BOILED | 100 | 20 | 1 | 1 | 0 | 100 | 320 | 0.1 | * | * | 5 | 2 | |
| MACKEREL, ATLANTIC, BROILED | 190 | 21 | 0 | 12 | 3 | 60 | 95 | 1.0/1.6 | 7 | * | * | 9 | |
| OCEAN PERCH, BAKED | 100 | 20 | 0 | 2 | 0 | 50 | 80 | 0.3 | * | * | 10 | 6 | |
| ORANGE ROUGHY, BROILED | 70 | 16 | 0 | 1 | 0 | 20 | 70 | NA | * | * | * | * | |
| OYSTER, STEMED. 12 MEDIUM | 120 | 1 | 7 | 4 | 1 | 90 | 190 | 0.7 | * | * | 8 | 65 | |
| POLLOCK, BROILED | 100 | 21 | 0 | 1 | 0 | 80 | 90 | 0.5 | * | * | * | * | |
| RAINBOW TROUT, BROILED | 130 | 22 | 0 | 4 | 1 | 60 | 30 | 0.6 | * | 5 | 7 | 10 | |
| ROCKFISH, BAKED | 100 | 20 | 0 | 2 | 0 | 40 | 65 | 0.4 | 4 | * | * | 3 | |
| SALMON, ATLANTIC/COHO BKD. | 150 | 22 | 0 | 7 | 1 | 50 | 50 | 1.6/.9 | * | 2 | * | 4 | |
| SCALLOP, BROILED, 6 LRG OR 14 SML | 150 | 29 | 2 | 1 | 0 | 60 | 275 | 0.2 | * | 3 | 2 | * | |
| SHRIMP, BOILED | 110 | 22 | 0 | 2 | 0 | 160 | 155 | 0.3 | * | 3 | 3 | 15 | |
| SOLE, BROILED | 100 | 21 | 0 | 1 | 0 | 60 | 90 | NA | * | * | 2 | 2 | |
| WHITING, BAKED | 100 | 19 | 0 | 1 | 0 | 70 | 75 | 0.7 | 2 | * | 5 | 2 | |
| MORE N.Y. SEAFOODS | |||||||||||||
| BLUEFISH, BAKED | 130 | 21 | 0 | 5 | 1 | 60 | 65 | 0.8 | NA | NA | NA | 3 | |
| CAPE SHARK(SPINY DOGFISH) BKD | 190 | 18 | 3 | 9 | 2 | 70 | 100 | 1.8 | 4 | * | * | * | |
| HERRING, BROILED | 170 | 19 | 0 | 10 | 2 | 60 | 95 | 1.7 | NA | NA | NA | 7 | |
| MONKFISH, BAKED | 80 | 15 | 0 | 2 | 0 | 30 | 20 | NA | * | * | * | 2 | |
| MUSSELS, STEAMED | 150 | 20 | 6 | 4 | 1 | 50 | 310 | 0.7 | NA | NA | NA | 3 | |
| PORGY (SCUP), BAKED | 120 | 21 | 0 | 3 | NA | NA | 45 | NA | NA | NA | NA | NA | |
| SEA BASS, BAKED | 100 | 20 | 0 | 2 | 1 | 40 | 70 | 0.6 | 4 | * | * | * | |
| SEA TROUT, BAKED | 120 | 18 | 1 | 5 | 1 | 90 | 60 | 0.4 | * | * | * | * | |
| SHAD, BROILED | 210 | 18 | 0 | 15 | NA | NA | 55 | NA | NA | NA | NA | NA | |
| SHARK, BAKED | 140 | 22 | 0 | 5 | 1 | 50 | 85 | NA | * | * | 6 | 4 | |
| SMEL, BAKED | 100 | 19 | 0 | 2 | 1 | 80 | 60 | 0.8 | * | * | 6 | 6 | |
| SQUID, FRIED | 150 | 15 | 7 | 6 | 2 | 220 | 260 | 0.5 | * | * | 4 | 4 | |
| STRIPED BASS, BAKED | 110 | 19 | 0 | 3 | 1 | 90 | 75 | 0.8 | NA | NA | NA | 5 | |
| SWORDFISH, BROILED | 130 | 21 | 0 | 4 | 1 | 40 | 110 | 0.7 | 2 | 2 | * | 4 | |
| TILEFISH, BROILED | 130 | 21 | 0 | 4 | 1 | NA | 50 | 0.8 | NA | NA | NA | NA | |
| FRESH TUNA, YELLOWFIN, BROILED | 120 | 25 | 0 | 1 | 0 | 50 | 40 | 0.2 | * | * | * | 4 | |
| WHITEFISH, BAKED | 140 | 20 | 1 | 6 | 1 | 60 | 55 | 1.4 | 4 | * | * | 2 | |
| *CONTAINS LESS THAN 2% OF U.S. RDA | NA= NOT AVAILABLE |
SERVING SIZE: 3OZ COOKED PORTION-SKINLESS, BROILED, GRILLED, BAKED, MICROWAVED, BOILED OR STEAMED WITHOUT ADDITIONAL FAT, SODIUM OR SAUCES. DATA SOURCE: NUTRITION LABELING DATA FOR TOP 20 U.S. SEAFOODS PRODIVED BY THE FOOD AND DRUG ADMINISTRATION. DATA DEVELOPED BY FOOD MARKETING INSTITUTE AND NATIONAL FISHERIES INSTITUTE IN COOPERATION WITH NATIONAL GROCERS ASSOCIATION AND NATIONAL-AMERICAN WHOLESALE GROCERS' ASSOCIATION, 1992. NEW YORK SEAFOOD AND OMEGA-3 DATA FROM SEAFOOD SAVVY, NY SEA GRANT/CORNELL EXTENSION BULLETIN 104LB226,1992 AND USDA HANDBOOK 8-15,1987.
PRODUCED BY: NEW YORK SEA GRANT & NEW YORK SEAFOOD'S COUNCIL
Last Updated on 6/10/97
By PJP