Fish Nutritional Facts


Most fish are low in fat and cholesterol and a good source of protein, which makes them a good choice for a healthy diet. Our bodies require a certain amount of protein daily and the body does not store protein so we need to replenish it in our daily diet. All fish are a good source of B vitamins and oil-rich fish are a good source of vitamins A and D. Many fish also provide a good source for calcium.

Oil-rich fish, such as salmon, trout, mackerel, herring and sardines, are an excellent source of Omega-3 fatty acids, which are essential to our diet. Omega-3 fatty acids cannot be manufactured by the body so it is important that we bring them into our diet and eating oil-rich fish provides the Omega-3 fatty acids we need. Some of the benefits of the Omega-3 oil in fish are shown below.

  • Reduces the risks of heart attacks.
  • Makes the blood flow easier through the body, reducing blood pressure.
  • It is felt that it helps the heart beat steadier and reduces the chances of suffering from a stroke.
  • Some experts think that it can help prevent cancer cells from developing to the tumor stage.
  • It is also thought to reduce the inflammation in rheumatoid arthritis patients.
  • Omega-3 fatty acids can also help in development of the brain, nerves and eyesight.

Fish is a good food for a low fat diet. It is low in calories and many types of fish do not contain any unsaturated fat. The chart below lists the calories, fat, protein and cholesterol in many types of fish. The nutritional value of fish will vary slightly according to the location it is harvested, the cut of fish, and the age of the fish. The method used for cooking will have an affect on it also.

Type of Fish
(3 oz. Servings unless otherwise stated)

Calories

Total
Fat
Saturated
Fat
Protein Cholesterol
Arctic Char
(3.5 oz./raw)
182 8g 1.7g 9g 27mg
Calamari
(4 oz./raw)
80 2.5g 1.5g 15g 215mg

Catfish

140 9g 2g 17g 50mg
Cod 90 .5g 0g 20g 45mg
Haddock 100 1g 0g 21g 80mg
Rainbow Trout 140 6g 2g 21g 60mg
Halibut 110 2g 0g 23g 35mg
Mackerel
Atlantic/Pacific
210 13g 1.5g 21g 60mg
Mahi Mahi 90 .75g 0g 19.5g 60mg
Mako Shark 111 3.9g 18g 44mg
Monkfish 82 2g 0g 16g 27mg
Northern Pike 96 1g 0g 21g 43mg
Ocean Perch 110 2g 0g 21g 50mg
Octopus 70 1g 0g 13g 41mg
Orange Roughy 80 1g 0g 16g 20mg
Pollock 90 1g 0g 20g 80mg
Rockfish 100 2g 0g 21g 40mg
Scallops
14 small/6 large
120 1g 0g 22g 55mg
Salmon/Atlantic 160 7g 1g 22g 59mg
Salmon/Sockeye 180 9g 1.5g 23g 75mg
Salmon/King 200 12g 3g 21g 70mg
Salmon/Chum/Pink 130 4g 1g 22g 70mg
Smoked Salmon
(2 oz.)
140 9g 3g 11g 35mg
Sole 100 1.5g .5g 21g 60mg
Striped Bass
(3/5 oz./raw)
100 2.5g .5g 18g 80mg
Sword Fish 130 4.5g 1g 22g 40mg
Tilapia 110 2.5g 1g 22g 75mg
Tuna/Big-Eye 128 5g 20g
Tuna/Yellow-Fin 150 4g 0g 20g 49mg
Walleye 96 1g 0g 20g 82mg
Whiting 110 3g .5g 19g 70mg
Other Meat Comparisons
Chicken Breast
(skinless)
120 1.5 g .5 g 24 g 70 mg
Chicken Breast
(with skin)
170 7 g 2 g 25 g 70 mg
Chicken Drumstick
(skinless)
130 4 g 1 g 23 g 70 mg
Chicken Drumstick
(with skin)
180 9 g 3 g 23 g 75 mg
Beef Tenderloin
(fat trimmed)
180 8.5 g 3.2 g 24 g 70 mg
Beef Sirloin
(fat trimmed)
170 6.1 g 2.4 g 26 g 75 mg
Pork Chop
(fat trimmed)
170 7 g 2 g 26 g 70 mg
Lamb Chop
(fat trimmed)
180 8 g 3 g 25 g 80 mg
Ground Beef
(90% lean)
210 11 g 4 g 27 g 85 mg

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