Nutritional Information

U.S. Top 20 Seafoods	Total Calories	Protein	Carbos	Total Fat	Sat. Fat	Omega-3	Cholesterol	Sodium
3 oz., w/o skin		grams	grams	grams	grams	grams	milligrams	milligrams
Blue Crab, steamed	90	19	0	1	0	0.4	80	310
Catfish, baked	120	19	0	5	1	0.3	60	65
Clam, steamed, 12 small	130	22	4	2	0	0.2	60	95
Cod, broiled	90	19	0	1	0	0.1	50	60
Flounder, baked	100	20	0	1	0	0.4	50	85
Haddock, baked	90	20	0	1	0	0.2	60	70
Halibut, broiled	120	22	0	2	0	0.4	30	60
Lobster, broiled	100	20	1	1	0	0.1	100	320
Mackerel, Atlantic broiled	190	21	0	12	3	1	60	95
Mackerel, Pacific & Jack broiled	190	21	0	12	3	1.6	60	95
Ocean Perch, baked	100	20	0	2	0	0.3	50	80
Orange Roughy, broiled	70	16	0	1	0	NA	20	70
Oyster, steamed, 12 med.	120	12	7	4	1	0.7	90	190
Pollock, broiled	100	21	0	1	0	0.5	80	90
Rainbow Trout, broiled	130	22	0	4	1	0.6	60	30
Rockfish, baked	100	20	0	2	0	0.4	40	65
Salmon, Atlantic, baked	150	22	0	7	1	1.6	50	50
Salmon, Coho, baked	150	22	0	7	1	0.9	50	50
Scallop, broiled, 6 large or 14 small	150	29	2	1	0	0.2	60	275
Shrimp, boiled	110	22	0	2	0	0.3	160	155
Sole, broiled	100	21	0	1	0	NA	60	90
Swordfish	120	16	0	6	1.5	NA	40	100
Tilapia	110	22	0	2.5	1	NA	75	30
Tuna	130	26	0	1.5	0	NA	50	40
Whiting, baked	100	19	0	1	0	0.7	70	75
* = Contains less than 2% of Daily Value NA = Not Available Serving Size: 3 oz. 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 Provided by the Food and Drug Administration.

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