Protein and Fat Chart: Fish and Seafood

Fish and seafood provide some of the leanest sources of protein and are one of the only natural sources of the omega-3 fatty acids, EPA and DHA. In fact, the American Heart Association recommends that everybody gets at least two servings of oily fish each week. This is because research shows that EPA and DHA support a healthy cardiovascular system.

The following chart shows which fish and seafood are the leanest sources of protein compared to fat content. Links for finding alternative sources of omega-3, information about EPA and DHA, and limiting exposure to heavy metal toxins in fish are included at the end of this post.

Fish And Seafood:	Serving Size:	Total Calories:	Grams Protein:	Grams Fat:
Crab (Alaska king)	one leg	130	26	2
Crab (Blue crab, pieces)	1 cup	120	24	2
Cod (Atlantic)	1 fillet	189	41	2
Cod (Pacific)	1 fillet	95	21	1
Flounder (Sole, Flatfish)	1 fillet	149	31	2
Lobster (Northern)	1 cup	142	30	1
Mussels (Blue)	3 oz.	146	20	4
Salmon (Atlantic, farm-raised	1/2 fillet (178 gr.)	367	39	22
Salmon (Atlantic, wild)	1 cup 1/2 fillet (154 gr.)	280	39	13
Salmon (Chinook)	1/2 fillet (154 gr.)	346	40	21
Salmon (Coho, farm-raised)	1 fillet (143 gr.)	255	35	12
Salmon (Coho, wild)	1/2 fillet (155 gr.)	285	42	12
Shrimp 4 Large	4 Large (22 gr.)	22	5	0
Scallops (Sea and Bay)	1 oz.	31	6	0
Squid (Mixed species)	1 oz.	40	5	2
Tilapia	1 oz.	36	7	1
Trout (Rainbow, farm-raised)	1 fillet (75 gr.)	120	17	1
Trout (Rainbow, wild)	1 fillet (143 gr.)	215	33	8
Tuna (canned, light)	1 can (165 gr.)	191	42	1
Tuna (canned, albacore)	1 can (172 gr.)	220	41	5
Tuna (bluefin, fresh, cooked)	3 oz.	156	25	5