Nutrition and Edibility:
Nutrition Chart:
Seafood is healthy! Check out the stats on your favorite seafood below. Our edibility chart below will help you determine the taste and style of different fish, our seafood preparation guide, and to determine how much you'll need, see how much to buy?
|
Shellfish
|
|
Item (3 1/2 oz.)
|
Calories
|
Fat (grams)
|
Cholesterol
|
Protein (grams)
|
|
Blue Crab
|
100
|
1
|
90 mg.
|
20
|
|
Littleneck clams
|
46
|
.9
|
30 mg.
|
7.6
|
|
Lobster
|
80
|
1
|
60 mg.
|
17
|
|
Mussels
|
85
|
2.1
|
27 mg.
|
12
|
|
Oysters
|
90
|
3.2
|
30 mg.
|
13.1
|
|
Sea scallops
|
87
|
1.3
|
30 mg.
|
14.9
|
|
Shrimp
|
80
|
1
|
165 mg.
|
18
|
|
|
Fin Fish
|
|
Item (3 1/2 oz.)
|
Calories
|
Fat (grams)
|
Cholesterol
|
Protein (grams)
|
|
Catfish
|
130.5
|
6.4
|
45 mg.
|
17.7
|
|
Chilean Seabass
|
70
|
.1
|
na
|
18
|
|
Flounder
|
100
|
1.5
|
60 mg.
|
21
|
|
Halibut
|
115
|
2.5
|
35 mg
|
22
|
|
Mackerel, Southjack
|
149
|
4
|
na
|
23.2
|
|
Mahi Mahi
|
120
|
.4
|
na
|
20.5
|
|
Mako Shark
|
122
|
.3
|
na
|
19.9
|
|
Monkfish
|
80
|
2
|
30 mg.
|
15
|
|
Sardines (in oil)
|
315
|
20
|
na
|
21.7
|
|
Striped Bass
|
110
|
3
|
90 mg.
|
19
|
|
Swordfish
|
130
|
4.5
|
40 mg.
|
22
|
|
Tilapia
|
105
|
2
|
89.4
|
19.7.
|
|
Tile Fish
|
130
|
4
|
na
|
21
|
|
Tuna, Big-Eye
|
149
|
6
|
na
|
23.7
|
|
Tuna, Yellow-Fin
|
175
|
4.6
|
na
|
23.3
|
|
|
|
|
|
|
|
|
Other
|
|
Item
|
Calories
|
Fat grams
|
Cholesterol
|
Protein grams
|
|
Calamari (3.5 oz)
|
92
|
1.38
|
233 mg
|
15.58
|
|
Edibility Chart
This chart divides fish and shellfish into groups by texture and flavor, and will help you find substitute species that can be interchanged in recipes.
|
|
Mild Flavor
|
Moderate Flavor
|
Full Flavor
|
|
Delicate Texture
|
Cod
Crabmeat
Flounder
Haddock
Pollock
Scallops
Skate
Sole
|
Black Cod
Butterfish
Lake Perch
Lingcod
Whitefish
Whiting
|
Bluefish
Mussels
Oysters
|
|
Moderate Texture
|
Crawfish
Lobster
Rockfish
Sheepshead
Shrimp
Tilapia
Walleye
Pike
Orange Roughy
|
Canned Tuna
Conch
Mullet
Ocean Perch
Shad
Smelt
Surimi
Trout
|
Canned Salmon
Canned Sardines
Mackerel
Smoked Fish
|
|
Firm Texture
|
Catfish
Grouper
Halibut
Monkfish
Sea Bass
Snapper
Squid
Tautog
Tilefish
|
Amberjack
Drum
Mahi-Mahi
Octopus
Pompano
Shark
Sturgeon
|
Clams
Marlin
Salmon
Swordfish
Tuna
|
