Nutrition From The Deep

Chrome 2001
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Aetna Intelihealth InteliHealth Aetna Intelihealth Aetna Intelihealth
 
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Harvard Medical School
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Chrome 2001
Chrome 2001
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Nutrition From The Deep

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. They have higher concentrations of omega-3 fatty acids. 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
Last updated May 09, 2013


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