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Selected nutrients in selected seafood

AUG 2009

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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/

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