Nutrient Value of Some Common Foods

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Fish and Shellfish

Food Name Measure Weight (g) Energy (kcal) Energy (kJ) Protein (g) Carbohydrate (g) Total Fat (g) Saturated Fat (g) Polyunsaturated Fat (g) DHA (g) EPA (g) Cholesterol (mg) Calcium (mg) Iron (mg) Sodium (mg) Potassium (mg) Phosphorus (mg) Vitamin A (RAE) Vitamin D (mcg) Vitamin B12 (mcg) Vitamin E (mg)
Fish and Shellfish  
Fish
Anchovies, canned in oil, drained solids 2 8 17 70 2 0 1 0.2 0.2 0.1 0.06 7 19 0.4 293 44 20 1 0.1 0.07 0.3
Arctic char, cooked 75 g 75 119 496 20 0 4 0.7 0.9 0.3 0.38 N/A 23 0.4 38 N/A 188 68 2.8 N/A N/A
Bass, mixed species, baked or broiled 75 g 75 110 458 18 0 4 0.8 1 0.34 0.23 65 77 1.4 68 342 192 26 N/A 1.73 N/A
Burbot (loche), raw 90 g 90 71 297 16 0 1 0.1 0.3 0.09 0.06 54 22 0.3 63 288 171 5 0.5 0.72 N/A
Catfish, channel, farmed, baked or broiled 75 g 75 114 477 14 0 6 1.3 1 0.1 0.04 48 7 0.6 60 241 184 11 N/A 2.1 1
Cisco (lake herring, tullibee), baked or broiled 75 g 75 98 408 17 0 3 N/A N/A N/A N/A N/A 38 0.5 38 312 188 0 N/A N/A N/A
Cisco (lake herring, tullibee), raw 90 g 90 88 369 17 0 2 1.1 1.2 0.46 0.11 45 10 0.4 50 319 137 27 N/A 0.9 N/A
Cod, Atlantic, baked or broiled 75 g 75 79 329 17 0 1 0.1 0.2 0.12 tr 41 11 0.4 59 183 104 11 0.5 0.79 0.6
Cod, Atlantic, dried and salted, soaked in water 75 g 75 62 259 13 0 1 0.1 0.2 0.09 tr 32 35 0.5 1353 265 183 9 0.5 1.82 0.6
Gefiltefish 75 g 75 63 263 7 6 1 0.3 0.2 0.03 0.06 23 17 1.9 393 68 55 20 N/A 0.63 N/A
Grayling, baked or broiled 75 g 75 80 332 17 0 1 N/A N/A N/A N/A N/A 29 0.5 N/A N/A N/A N/A N/A N/A N/A
Haddock, baked or broiled 75 g 75 84 351 18 0 1 0.1 0.2 0.12 0.06 56 32 1 65 299 181 14 0.2 1.04 0.4
Halibut, Atlantic and Pacific, baked or broiled 75 g 75 105 439 20 0 2 0.3 0.7 0.28 0.07 31 45 0.8 52 432 214 41 3.6 1.03 2.2
Herring, Atlantic, kippered 75 g 75 163 680 18 0 9 2.1 2.2 0.88 0.73 62 63 1.1 689 335 244 30 1.6 14.03 1.2
Mackerel, Atlantic, baked or broiled 75 g 75 197 822 18 0 13 3.1 3.2 0.52 0.38 56 11 1.2 62 301 209 41 2 14.25 1.5
Ocean Perch, Atlantic, baked or broiled 75 g 75 91 380 18 0 2 0.2 0.4 0.2 0.08 41 103 0.9 72 263 208 11 N/A 0.86 1.2
Pickerel (Walleye), baked or broiled 75 g 75 89 374 18 0 1 0.2 0.4 0.22 0.08 83 106 1.3 49 374 202 18 3.5 1.73 N/A
Pike, northern, baked or broiled 75 g 75 71 298 16 0 1 0.2 0.2 0.08 0.08 38 33 0.3 23 323 180 1 2.4 1.73 0.2
Pollock, Atlantic, baked or broiled 75 g 75 89 370 19 0 1 0.1 0.5 0.34 0.07 68 58 0.4 83 342 212 9 1.4 2.76 0.2
Salmon, Atlantic, farmed, baked or broiled 75 g 75 155 646 17 0 9 1.9 3.3 1.09 0.52 47 11 0.3 46 288 189 11 5.1 2.1 N/A
Salmon, chum (keta), baked or broiled 75 g 75 116 483 19 0 4 0.8 0.9 0.38 0.22 71 11 0.5 48 413 272 26 14 2.6 1.1
Salmon, chum (keta), canned, drained solids with bone, salted 75 g 75 106 443 16 0 4 1.1 1.1 0.53 0.35 29 187 0.5 365 225 266 14 5 3.3 1.2
Salmon, chum (keta), canned, drained solids with bone, unsalted 75 g 75 106 443 16 0 4 1.1 1.1 0.53 0.35 29 187 0.5 56 225 266 14 4.2 3.3 1.2
Salmon, coho, farmed, baked or broiled 75 g 75 134 558 18 0 6 1.5 1.5 0.65 0.31 47 9 0.3 39 345 249 44 N/A 2.38 0.7
Salmon, eggs, raw 90 g 90 116 485 24 0 9 2.1 2.3 1.17 0.99 N/A 11 0.6 45 369 198 N/A N/A N/A N/A
Salmon, king or chinook, smoked, canned 75 g 75 113 470 17 1 4 N/A N/A N/A N/A N/A 45 1.4 N/A N/A N/A 72 N/A N/A N/A
Salmon, pink, canned, drained with bones 75 g 75 102 427 17 0 4 0.6 1.1 0.52 0.27 62 208 0.7 299 233 274 17 N/A 3.71 1
Salmon, smoked 2 pieces 40 47 196 7 0 2 0.4 0.4 0.11 0.07 9 4 0.3 314 70 66 10 4.2 1.3 0.5
Salmon, smoked, lox 2 pieces 40 47 196 7 0 2 0.4 0.4 0.11 0.07 9 4 0.3 800 70 66 10 4.2 1.3 N/A
Salmon, sockeye, baked or broiled 75 g 75 162 677 20 0 8 1.4 1.8 0.53 0.4 65 5 0.4 50 281 207 47 17 4.35 2.3
Sardines, Atlantic, canned in oil, drained with bones 1 can 106 220 922 26 0 12 1.6 5.5 0.54 0.5 151 405 3.1 535 421 519 34 2.5 9.48 2.2
Sardines, Pacific, canned in tomato sauce, drained with bones 1 can 106 197 825 22 1 11 2.8 2.2 0.92 0.56 65 254 2.4 439 361 388 36 12.7 9.54 1.5
Smelt, breaded and fried 5 80 201 840 17 10 10 2.5 2.7 N/A N/A 79 31 1 N/A 332 246 20 N/A N/A N/A
Snapper, mixed species, baked or broiled 75 g 75 96 401 20 0 1 0.3 0.4 0.2 0.04 35 30 0.2 43 392 151 26 2.2 2.63 0.5
Sole (flatfish), baked or broiled 75 g 75 88 367 18 0 1 0.3 0.5 0.19 0.18 51 14 0.3 79 258 217 10 1.1 1.88 0.5
Trout, rainbow, farmed, baked or broiled 75 g 75 127 530 18 0 5 1.6 1.7 0.62 0.25 51 65 0.2 32 331 200 65 4.8 3.73 0
Tuna, light, canned in water, drained, salted 75 g 75 87 364 19 0 1 0.2 0.3 0.17 0.04 23 8 1.1 254 178 122 13 0.9 2.24 0.3
Tuna, light, canned with oil, drained, salted 75 g 75 149 621 22 0 6 1.2 2.2 0.08 0.02 14 10 1 266 155 233 17 0.7 1.65 0.7
Turbot, baked or broiled 75 g 75 92 383 15 0 3 N/A N/A N/A N/A 47 17 0.3 144 229 124 9 N/A 1.91 N/A
Whitefish, lake, native, baked 75 g 75 100 417 17 0 3 0.9 2.1 0.9 0.3 58 12 0.3 33 294 168 8 11.3 0.72 N/A
Shellfish
Clams, mixed species, boiled or steamed 5 large 60 89 371 15 3 1 0.1 0.3 0.09 0.08 40 55 16.8 67 377 203 103 0.1 59.33 0.4
Clams, mixed species, canned, drained solids 125 mL 85 125 523 22 4 2 0.2 0.5 0.12 0.12 57 78 23.6 95 531 286 153 0.1 83.59 0.5
Crab, canned, drained 125 mL 71 71 295 15 0 1 0.2 0.3 0.12 0.14 63 72 0.6 238 267 185 1 N/A 0.33 1.3
Crab, snow, boiled or steamed 125 mL 62 72 300 15 0 1 0.1 0.3 0.09 0.21 44 21 1.8 431 125 80 32 N/A 6.47 N/A
Crayfish, mixed species, farmed, boiled or steamed 4 medium 60 52 218 11 0 1 0.1 0.2 0.02 0.07 82 31 0.7 58 143 145 9 N/A 1.86 N/A
Lobster, boiled or steamed 125 mL 77 75 314 16 1 tr 0.1 0.1 0.02 0.04 55 47 0.3 291 270 142 20 N/A 2.38 0.8
Mussels, boiled or steamed 15 small 75 129 539 18 6 3 0.6 0.9 0.38 0.21 42 25 5 277 201 214 68 0.2 18 0.8
Oysters, boiled or steamed 6 medium 42 58 241 6 3 2 0.6 0.8 0.25 0.23 44 38 5 177 118 85 23 3.4 14.71 0.7
Oysters, canned, solids and liquid 125 mL 131 90 379 9 5 3 0.8 1 0.3 0.28 72 59 8.8 147 300 182 118 N/A 25.06 1.1
Oysters, raw 6 medium 84 50 207 4 5 1 0.4 0.5 0.17 0.16 21 37 4.9 150 104 78 7 N/A 13.61 0.5
Scallops, cooked, steamed 6 medium 78 87 365 18 0 1 0.1 0.4 0.16 0.13 41 90 2.3 207 371 264 23 0 1.01 1.2
Shrimp, boiled or steamed 6 medium 30 30 124 6 0 tr 0.1 0.1 0.04 0.05 59 12 0.9 67 55 41 20 N/A 0.45 0.4
Fish Products
Calamari, breaded and fried 125 mL 79 156 651 14 9 7 1.7 1.6 0.27 0.11 197 45 1 303 216 194 17 0.1 1.02 1
Caviar, black or red 15 mL 16 41 171 4 1 3 0.7 1.2 0.62 0.44 95 45 1.9 243 29 58 91 0.5 3.25 1.1
Crab cake 1 60 93 389 12 tr 5 0.9 1.4 0.13 0.14 90 63 0.6 198 194 128 34 N/A 3.56 N/A
Crab, imitation, made from surimi 125 mL 67 68 284 8 7 1 0.2 0.4 0.24 0.16 13 9 0.3 560 60 188 13 1.2 1.07 0.1
Fish cake 1 120 240 1004 16 15 12 3.3 2.6 0.1 tr 63 30 0.8 290 526 201 28 1.5 0.73 0.7
Fish fillet, battered and fried 1 134 265 1108 22 9 15 3.6 3.4 0.14 0.08 71 42 1 133 508 266 23 0.8 1.02 1
Fish sticks, frozen, heated (10 cm x 2.5 cm x 1.3 cm) 3 sticks 83 227 948 13 20 10 2.6 2.6 0.11 0.07 93 17 0.6 485 217 151 26 0.1 1.5 0.4
Shrimp, breaded and fried 6 medium 66 160 668 14 8 8 1.4 3.4 0.08 0.07 117 44 0.8 227 149 144 N/A N/A 1.23 N/A
Tuna salad 125 mL 108 203 847 17 10 10 1.7 4.5 0.06 0.02 14 18 1.1 435 193 193 26 3.6 1.3 N/A

DHA and EPA are omega-3 fatty acids which appear to have many health benefits.
Good sources of DHA and EPA are fatty fish
such as salmon, mackerel, herring, sardines and trout.

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