Food group · 184 foods

Fish & seafood nutrition facts

Calories, protein, carbs, fat, fiber, sugar and sodium for 184 fish and seafood, from USDA FoodData Central. They range from 44 kcal per 100 g (Squid, raw) to 264 kcal (Caviar); the median is 119 kcal.

184 foods


Abalone, raw	105	17.1	6	0.8	0	0	301
Alaska pollock, cooked	111	23.5	0	1.2	0	0	419
Alaska pollock, cooked (no additives)	87	19.4	0	1	—	—	166
Alaska pollock, raw	79	17.3	0.1	1	0	—	115
Anchovies, canned in olive oil	206	26.9	2.4	9.9	—	—	5,403
Anchovy, raw	131	20.4	0	4.8	0	0	104
Atlantic cod, cooked	105	22.8	0	0.9	0	0	78
Atlantic cod, raw	71	16.1	0	0.7	—	—	299
Atlantic herring, cooked	203	23	0	11.6	0	0	115
Atlantic herring, raw	158	18	0	9	0	0	90
Atlantic mackerel, cooked	262	23.9	0	17.8	0	—	83
Atlantic mackerel, raw	205	18.6	0	13.9	0	0	90
Atlantic pollock, cooked	118	24.9	0	1.3	0	—	110
Atlantic pollock, raw	92	19.4	0	1	0	0	86
Atlantic salmon, farmed, cooked	206	22.1	0	12.4	0	0	61
Atlantic salmon, farmed, raw	203	20.3	0	13.1	0	0	50
Atlantic salmon, wild, cooked	182	25.4	0	8.1	0	—	56
Atlantic salmon, wild, raw	142	19.8	0	6.3	0	—	44
Bay scallops, raw	79	16.4	2.3	0.4	—	—	252
Blue crab, cooked	83	17.9	0	0.7	0	0	395
Blue crab, raw	87	18.1	0	1.1	0	—	293
Bluefin tuna, cooked	184	29.9	0	6.3	0	—	50
Bluefin tuna, raw	144	23.3	0	4.9	0	0	39
Bluefish, cooked	159	25.7	0	5.4	0	—	77
Bluefish, raw	124	20	0	4.2	0	—	60
Butterfish, cooked	187	22.2	0	10.3	0	—	114
Butterfish, raw	146	17.3	0	8	0	—	89
Carp, cooked	162	22.9	0	7.2	0	—	63
Carp, raw	127	17.8	0	5.6	0	0	49
Catfish, farmed, cooked	144	18.4	0	7.2	0	0	119
Catfish, farmed, raw	134	16.5	0	7.3	0	0	61
Catfish, wild, cooked	105	18.5	0	2.9	0	—	50
Catfish, wild, raw	95	16.4	0	2.8	0	—	43
Caviar	264	24.6	4	17.9	0	0	1,500
Chilean sea bass, raw	209	14.9	0.1	16.6	—	—	109
Chinook salmon, cooked	231	25.7	0	13.4	0	—	60
Chinook salmon, raw	179	19.9	0	10.4	0	0	47
Chum salmon, cooked	154	25.8	0	4.8	0	—	64
Chum salmon, raw	120	20.1	0	3.8	0	—	50
Clams, canned	142	24.3	5.9	1.6	0	0	112
Clams, cooked	148	25.6	5.1	2	0	—	1,202
Clams, raw	86	14.7	3.6	1	0	0	601
Coho salmon, farmed, cooked	178	24.3	0	8.2	0	—	52
Coho salmon, farmed, raw	160	21.3	0	7.7	0	—	47
Coho salmon, wild, cooked	139	23.5	0	4.3	0	0	58
Coho salmon, wild, poached	184	27.4	0	7.5	0	—	53
Coho salmon, wild, raw	146	21.6	0	5.9	0	0	46
Crab meat, canned	83	17.9	0	0.7	0	0	563
Crayfish, cooked	82	16.8	0	1.2	0	0	94
Crayfish, raw	77	16	0	1	0	0	58
Cuttlefish, cooked	158	32.5	1.6	1.4	0	—	744
Cuttlefish, raw	79	16.2	0.8	0.7	0	—	372
Dungeness crab, cooked	110	22.3	1	1.2	0	—	378
Dungeness crab, raw	86	17.4	0.7	1	0	—	295
Eastern oysters, raw	59	5.2	5.5	1.6	0	—	178
Eel, cooked	236	23.7	0	15	0	—	65
Eel, raw	184	18.4	0	11.7	0	0	51
Fish roe, cooked	204	28.6	1.9	8.2	0	—	117
Fish roe, raw	143	22.3	1.5	6.4	0	0	91
Flounder or sole, cooked	86	15.2	0	2.4	0	0	363
Flounder or sole, raw	70	12.4	0	1.9	0	0	296
Freshwater bass, cooked	146	24.2	0	4.7	0	—	90
Freshwater bass, raw	114	18.9	0	3.7	0	—	70
Grouper, cooked	118	24.8	0	1.3	0	—	53
Grouper, raw	92	19.4	0	1	0	—	53
Haddock, cooked	90	20	0	0.6	0	0	261
Haddock, raw	74	16.3	0	0.5	0	0	213
Halibut, cooked	111	22.5	0	1.6	0	0	82
Halibut, raw	81	19.1	-0.1	0.6	—	—	108
King crab, cooked	97	19.4	0	1.5	0	—	1,072
King crab, raw	84	18.3	0	0.6	0	—	836
King mackerel, cooked	134	26	0	2.6	0	—	203
King mackerel, raw	105	20.3	0	2	0	—	158
Kippered herring	217	24.6	0	12.4	0	0	918
Ling, cooked	111	24.4	0	0.8	0	—	173
Ling, raw	87	19	0	0.6	0	—	135
Lingcod, cooked	109	22.6	0	1.4	0	—	76
Lingcod, raw	85	17.7	0	1.1	0	—	59
Lobster tail, raw	59	13	0.9	0.4	—	—	509
Lobster, cooked	89	19	0	0.9	0	0	486
Lobster, raw	77	16.5	0	0.8	0	0	423
Lump crab meat, pasteurized	86	18.7	0	0.8	—	—	331
Mackerel, canned	156	23.2	0	6.3	0	0	379
Mahi-mahi, cooked	109	23.7	0	0.9	0	—	113
Mahi-mahi, raw	84	19.8	0.3	0.4	—	—	52
Milkfish, cooked	190	26.3	0	8.6	0	—	92
Milkfish, raw	148	20.5	0	6.7	0	—	72
Monkfish, cooked	97	18.6	0	2	0	—	23
Monkfish, raw	76	14.5	0	1.5	0	—	18
Mullet, cooked	150	24.8	0	4.9	0	—	71
Mullet, raw	117	19.4	0	3.8	0	0	65
Mussels, cooked	172	23.8	7.4	4.5	0	—	369
Mussels, raw	86	11.9	3.7	2.2	0	0	286
Northern pike, cooked	113	24.7	0	0.9	0	—	49
Northern pike, raw	88	19.3	0	0.7	0	0	39
Ocean perch, cooked	96	18.5	0	1.9	0	0	347
Ocean perch, raw	79	15.3	0	1.5	0	0	287
Octopus, cooked	164	29.8	4.4	2.1	0	0	460
Octopus, raw	82	14.9	2.2	1	0	0	230
Orange roughy, cooked	105	22.6	0	0.9	0	0	69
Orange roughy, raw	76	16.4	0	0.7	0	0	72
Oysters, canned	68	7.1	3.9	2.5	0	0	112
Pacific cod, cooked	85	18.7	0	0.5	0	0	372
Pacific cod, cooked (no additives)	84	20.4	0	0.3	—	—	134
Pacific cod, raw	61	14.2	0.5	0.2	—	—	354
Pacific herring, cooked	250	21	0	17.8	0	—	95
Pacific herring, raw	195	16.4	0	13.9	0	—	74
Pacific oysters, cooked	163	18.9	9.9	4.6	0	0	212
Pacific oysters, raw	81	9.5	5	2.3	0	—	106
Pacific rockfish, cooked	109	22.2	0	1.6	0	0	89
Pacific rockfish, raw	90	18.4	0	1.3	0	0	74
Perch, cooked	117	24.9	0	1.2	0	—	79
Perch, raw	91	19.4	0	0.9	0	0	62
Pickled herring	262	14.2	9.6	18	0	7.7	870
Pink salmon, cooked	153	24.6	0	5.3	0	0	90
Pink salmon, raw	127	20.5	0	4.4	0	0	75
Rainbow trout, farmed, cooked	168	23.8	0	7.4	0	0	61
Rainbow trout, farmed, raw	141	19.9	0	6.2	0	0	51
Rainbow trout, wild, cooked	150	22.9	0	5.8	0	—	56
Rainbow trout, wild, raw	119	20.5	0	3.5	0	—	31
Sablefish, cooked	250	17.2	0	19.6	0	—	72
Sablefish, raw	195	13.4	0	15.3	0	—	56
Salmon, canned	158	26.3	0	5.9	0	0	386
Sardines, canned in oil	208	24.6	0	11.5	0	0	307
Scallops, steamed	111	20.5	5.4	0.8	0	0	667
Sea bass, cooked	124	23.6	0	2.6	0	—	87
Sea bass, raw	97	18.4	0	2	0	0	68
Sea scallops, raw	66	13.5	2	0.5	—	—	313
Sea trout, cooked	133	21.5	0	4.6	0	—	74
Sea trout, raw	104	16.7	0	3.6	0	—	58
Shad, cooked	252	21.7	0	17.7	0	—	65
Shad, raw	197	16.9	0	13.8	0	0	51
Shark, raw	130	21	0	4.5	0	0	79
Shrimp, canned	100	20.4	0	1.4	0	0	870
Shrimp, cooked	119	22.8	1.5	1.7	0	0	947
Shrimp, raw	76	15.6	0.5	0.8	—	—	475
Skipjack tuna, cooked	132	28.2	0	1.3	0	—	47
Skipjack tuna, raw	103	22	0	1	0	—	37
Smelt, cooked	124	22.6	0	3.1	0	—	77
Smelt, raw	97	17.6	0	2.4	0	0	60
Smoked chinook salmon	117	18.3	0	4.3	0	0	672
Smoked haddock	116	25.2	0	1	0	0	763
Smoked sablefish	257	17.7	0	20.1	0	—	737
Smoked salmon (lox)	117	18.3	0	4.3	0	—	2,000
Smoked sturgeon	173	31.2	0	4.4	0	0	739
Smoked whitefish	108	23.4	0	0.9	0	0	1,019
Snapper, cooked	128	26.3	0	1.7	0	—	57
Snapper, raw	90	20.7	0.4	0.6	—	—	93
Snow crab legs, raw	69	15.5	1.1	0.3	—	—	729
Snow crab, cooked	115	23.7	0	1.5	0	—	691
Sockeye salmon, canned	167	23.6	0	7.4	0	0	408
Sockeye salmon, cooked	156	26.5	0	5.6	0	0	92
Sockeye salmon, raw	136	22.3	0	4.9	—	—	53
Spanish mackerel, cooked	158	23.6	0	6.3	0	—	66
Spanish mackerel, raw	139	19.3	0	6.3	0	0	59
Spiny lobster, cooked	143	26.4	3.1	1.9	0	—	227
Spiny lobster, raw	112	20.6	2.4	1.5	0	—	177
Squid, raw	44	8.8	0.9	0.6	—	—	272
Striped bass, cooked	124	22.7	0	3	0	—	88
Striped bass, raw	97	17.7	0	2.3	0	—	69
Sturgeon, cooked	135	20.7	0	5.2	0	0	69
Sturgeon, raw	105	16.1	0	4	0	0	54
Surimi	99	15.2	6.9	0.9	0	0	143
Swordfish, cooked	172	23.5	0	7.9	0	0	97
Swordfish, raw	152	19.2	0.5	8.1	—	—	57
Tilapia, cooked	128	26.2	0	2.7	0	0	56
Tilapia, raw	100	19	0	2.5	—	—	94
Tilefish, cooked	147	24.5	0	4.7	0	—	59
Tilefish, raw	96	17.5	0	2.3	0	—	53
Trout, cooked	190	26.6	0	8.5	0	—	67
Trout, raw	148	20.8	0	6.6	0	0	52
Tuna, canned in water	90	19	0.1	0.9	0	0	219
Turbot, cooked	122	20.6	0	3.8	0	—	192
Turbot, raw	95	16.1	0	3	0	—	150
Walleye, cooked	119	24.5	0	1.6	0	—	65
Walleye, raw	93	19.1	0	1.2	0	—	51
Whitefish, cooked	172	24.5	0	7.5	0	—	65
Whitefish, raw	134	19.1	0	5.9	0	0	51
Whiting, cooked	116	23.5	0	1.7	0	0	132
Whiting, raw	90	18.3	0	1.3	0	0	72
Yellowfin tuna, cooked	130	29.2	0	0.6	0	0	54
Yellowfin tuna, raw	102	24.7	-0.1	0.4	—	—	94
Yellowtail, cooked	187	29.7	0	6.7	0	—	50
Yellowtail, raw	146	23.1	0	5.2	0	—	39

“—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.

Fish & seafood nutrition facts

Standouts among fish and seafood

Most protein

Most fiber

Fewest calories

Fish & seafood nutrition facts

Standouts among fish and seafood

Most protein

Most fiber

Fewest calories

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