Salmon or shrimp? Herring or haddock? Which seafood is healthiest?
Most seafood is low in saturated fat and high in protein, although some types are relatively high in cholesterol. Cold-water fish, such as salmon, mackerel, herring and anchovies, are considered healthiest, because they have higher concentrations of omega-3 fatty acids believed to protect against heart disease. But really, as long as you're not frying your seafood or coating it in oil, just about any seafood is good for you.
How do different varieties of seafood stack up?
| Type Of Fish (3-ounce Serving) | Total Cal. | Protein (Grams) | Carbs (Grams) | Total Fat (Grams) | Sat. Fat (Grams) | Omega-3 (Grams) | Chol. (mg.) | Sodium (mg.) |
|---|---|---|---|---|---|---|---|---|
| Blue Crab | 90 | 19 | 0 | 1 | 0 | 0.4 | 80 | 310 |
| Catfish, baked | 120 | 19 | 0 | 5 | 1 | 0.3 | 60 | 65 |
| Clams, 12, steamed | 130 | 22 | 4 | 2 | 0 | 0.2 | 60 | 95 |
| Cod, broiled | 90 | 19 | 0 | 1 | 0 | 0.4 | 50 | 85 |
| 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, broiled(Atlantic) | 190 | 21 | 0 | 12 | 3 | 1.0 | 60 | 95 |
| Mackerel, broiled (Pacific) | 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 |
| Oysters, 12, steamed | 120 | 12 | 7 | 7 | 4 | 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, broiled | 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 |
| Scallops, six large | 150 | 29 | 2 | 1 | 0 | 0.2 | 60 | 275 |
| Shrimp, (3 ounces) | 110 | 22 | 0 | 2 | 0 | 0.3 | 160 | 155 |
| Sole, broiled | 100 | 21 | 0 | 1 | 0 | NA | 60 | 90 |
| Whiting, broiled | 100 | 19 | 0 | 1 | 0 | 0.7 | 70 | 75 |
