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

How to Understand the Difference Between ALA, DHA and EPA.

How to Get More Omega-3 Without Using Fish or Fish Oil.

How to Know Which Fish is Safe to Eat.

How to Know How Much Omega-3 is Required Daily.



About
Tanya Wilson is a freelance writer and author for dietivity.com. You may contact her at [email protected]



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About the author

Tanya Wilson

Tanya Wilson is a freelance writer and author for dietivity.com. You may contact her at [email protected]