Harvard Health Letter

Selected nutrients in selected seafood

Selected nutrients in selected seafood

Item*

Protein (grams)

Total fat (grams)

Omega-3 fats (g)

Calories

Cholesterol (mg)

Sodium (mg)

Potassium (mg)

Other

Fish

Salmon

18.8

10.5

1.9

175

54

52

326

Flounder

21

1.3

0.5

99

58

89

292

Crustaceans

Crab

17.7

1.5

0.5

87

85

237

275

Crab cake

16.9

6.3

0.3

93

90

277

272

Lobster

17.4

0.5

0.07

83

61

323

299

Shrimp

17.7

0.92

0.3

84

166

190

155

Mollusks

Clam, raw

10.9

0.82

0.2

63

29

48

267

Good source of B12, iron, and choline

Clam, breaded and fried

12.1

9.48

0.3

172

52

309

277

Oysters, raw

4.4

1.3

0.4

50

21

151

105

High in zinc

Scallops, breaded and fried

10.1

11.5

0.1

268

64

542

173

Squid, raw

13.2

1.2

0.4

78

198

37

209

Squid (calamari), fried

15.3

6.4

0.6

149

221

260

237

Octopus

25.4

1.8

0.3

139

82

391

536

Other

Jellyfish, salted

4.7

1.2

0.2

36

4.3

8237

2.55

*All amounts are for three-ounce (85 gram) serving

Source: USDA National Nutrient Database, www.nal.usda.gov/fnic/foodcomp/search/

To continue reading this article, you must login.
  • Research health conditions
  • Check your symptoms
  • Prepare for a doctor's visit or test
  • Find the best treatments and procedures for you
  • Explore options for better nutrition and exercise
Learn more about the many benefits and features of joining Harvard Health Online »