Monkey Matters Nutritional Charts

Fish and Shellfish

Fish

Food

Serving

Carbohydrates

Dietary Fiber

Calories

Protein

Total Fat

Anchovies, canned in olive oil

5 (about 3/4 oz.)

0

0

42

5.8 g

1.9 g

Bass, sea, mixed species

3 oz., cooked, dry heat

0

0

105

20.1 g

2.2 g

Bass, striped

3 oz., uncooked

0

0

82

15.1 g

2.0 g

Bluefish

3 oz., uncooked

0

0

105

17.0 g

3.6 g

Carp

3 oz., cooked dry heat

0

0

138

19.4 g

6.1 g

Catfish, channel, breaded and fried

3 oz.

6.8 g

N/A

195

15.4 g

11.3 g

Catfish, cannel, uncooked

3 oz.

0

0

99

15.5 g

3.6 g

Caviar, black or red

1 Tbsp.

0.6 g

0

40

3.9 g

2.9 g

Cod, Atlantic

3 oz., cooked dry heat

0

0

89

19.4 g

0.7 g

Croaker, Atlantic, breaded and fried

3 oz.

6.4 g

N/A

188

15.5 g

10.8 g

Croaker, Atlantic, uncooked

3 oz.

0

0

88

15.1 g

2.7 g

Eel

3 oz., cooked dry heat

0

0

201

20.1 g

12.7 g

Flounder

3 oz., cooked, dry heat

0

0

99

20.5 g

1.3 g

Grouper

3 oz., cooked, dry heat

0

0

100

21.1 g

1.1 g

Haddock

3 oz., cooked, dry heat

0

0

95

20.6 g

0.8 g

Halibut

3 oz., cooked, dry heat

0

0

119

22.7 g

2.5 g

Herring, Atlantic

3 oz., cooked, dry heat

0

0

173

19.6 g

9.9 g

Herring, kippered

1 1/2 oz. (about 1 fillet)

0

0

87

9.8 g

5.0 g

Herring, pickled

1/2 oz.

1.5 g

0

39

2.1 g

2.7 g

Mackerel, Atlantic

3 oz., cooked, dry heat

0

0

223

20.3 g

15.1 g

Mackerel, king

3 oz., uncooked

0

0

89

17.2 g

1.7 g

Mackerel, Spanish

3 oz., cooked, dry heat

0

0

134

20.1 g

5.4 g

Mahimahi

3 oz., uncooked

0

0

72

16.0 g

0.6 g

Monkfish

3 oz., uncooked

0

0

65

12.3 g

1.3 g

Mullet, striped

3 oz., cooked, dry heat

0

0

128

21.9 g

4.1 g

Ocean perch, Atlantic

3 oz., cooked, dry heat

N/A

0

103

20.3 g

1.8 g

Octopus, common

3 oz. uncooked

1.9 g

0

70

12.7 g

0.9 g

Orange roughy

3 oz., uncooked

0

0

59

12.5 g

0.6 g

Pike, Northern

3 oz., cooked, dry heat

0

0

96

21.0 g

0.8 g

Pollack

3 oz., cooked, dry heat

0

0

96

20.0 g

1.0 g

Pompano, Florida

3 oz., cooked, dry heat

0

0

179

20.1 g

10.3 g

Roe, mixed species

3 oz., uncooked

1.3 g

0

119

19.0 g

5.5 g

Sablefish

3 oz., smoked

0

0

219

15.0 g

17.1 g

Salmon, chinook

3 oz., smoked

0

0

99

15.5 g

3.7 g

Salmon, chum, canned

3 oz., drained, with bones, without salt

0

0

120

18.0 g

4.7 g

Salmon, coho

3 oz,cooked, moist heat

0

0

157

23.3 g

6.4 g

Salmon, pink, canned

3 oz., with bones and liquid w/out salt

0

0

118

16.8 g

5.1 g

Salmon, sockeye, canned

3 oz., drained, with bones, without salt

0

0

130

17.4 g

6.2 g

Salmon, sockeye, fresh

3 oz., cooked, dry heat

0

0

184

23.2 g

9.3 g

Sardines, Atlantic, canned in oil

2 (about 1 oz.),
drained with bones

0

0

50

5.9 g

2.8 g

Shad, American

3 oz., uncooked

0

0

167

14.4 g

11.7 g

Shark, mixed species

3 oz., uncooked

0

0

111

17.8 g

3.8 g

Smelt, rainbow

3 oz., cooked, dry heat

0

0

105

19.2 g

2.6 g

Snapper, mixed species

3 oz., cooked, dry heat

0

0

109

22.4 g

1.5 g

Sole

3 oz, cooked, dry heat

0

0

99

20.5 g

1.3 g

Squid, mixed species

3 oz. fried

6.6 g

0

149

15.3 g

6.4 g

Sturgeon, mixed species

3 oz., smoked

0

0

147

26.5 g

3.7 g

Surimi

3 oz.

5.8 g

0

84

12.9 g

0.7 g

Swordfish

3 oz., cooked, dry heat

0

0

132

21.6 g

4.4 g

Tilefish

3 oz., cooked, dry heat

0

0

125

20.8 g

4.0 g

Trout, rainbow

3 oz., cooked, dry heat

0

0

128

22.4 g

3.7 g

Tuna, fresh

3 oz., cooked, dry heat

0

0

156

25.4 g

5.3 g

Tuna, light meat, canned in water

3 oz., without salt

0

0

111

25.1 g

0.4 g

Tuna, white, canned in water

3 oz., drained

0

0

116

22.7 g

2.1 g

Turbot, European

3 oz., drained

0

0

81

13.6 g

2.5 g

Whitefish, mixed species

3 oz., cooked, dry heat

0

0

92

19.9 g

0.8 g

Whiting, mixed species

3 oz., cooked, dry heat

0

0

98

20 g

1.4 g

Shellfish

Food

Serving

Carbohydrates

Dietary Fiber

Calories

Protein

Total Fat

Abalone

3 oz., fried

9.4 g

0

161

16.7 g

5.8 g

Clams, mixed species, breaded and fried

20 small
(about 6
3/4 oz.)

19.4 g

N/A

380

26.8 g

21.0 g

Clams, mixed species, canned

3 oz.

4.4 g

0

126

21.7 g

1.7 g

Clams, mixed species, steamed

20 small (about 3 oz.)

4.6 g

0

133

23.0 g

1.8 g

Crab, Alaskan king

3 oz., steamed

0

0

82

16.5 g

1.3 g

Crab, blue

3 oz,cooked, moist heat

0

0

87

17.2 g

1.5 g

Crab, soft-shell

1 (about 4 1/2 oz.) fried

31.2 g

N/A

334

11.0 g

17.9 g

Crayfish

3 oz., steamed

0

0

97

20.3 g

1.2 g

Lobster

3 oz,cooked, moist heat

1.1 g

0

83

17.4 g

0.5 g

Mussels, blue

3 oz,cooked,moist heat

6.3 g

0

146

20.2 g

3.8 g

Oysters, Eastern, breaded and fried

6 medium
(about 3 oz.)

10.2 g

0

173

7.7 g

11.1 g

Oysters, Eastern, steamed

6 medium
(about 1
1/2 oz.)

3.3 g

0

58

5.9 g

2.1 g

Oysters, Eastern, uncooked

6 medium
(about 3 oz.)

3.3 g

0

58

5.9 g

2.1 g

Scallops, mixed species, breaded and fried

2 large (about 1 oz.)

3.1 g

N/A

67

5.6 g

3.4 g

Scallops, mixed species, uncooked

3 oz.

2.0 g

0

75

14.3 g

0.7 g

Shrimp, mixed species, breaded and fried

3 oz.

9.8 g

N/A

206

18.2 g

10.4 g

Shrimp, mixed species, steamed

3 oz.

0

0

84

17.8 g

0.9 g

Whelks

3 oz., cooked, moist heat

13.2 g

0

234

40.5 g

0.7 g