Monkey Matters Nutritional Charts
Fish and Shellfish |
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Fish |
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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.), |
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 |
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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 |
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 |
10.2 g |
0 |
173 |
7.7 g |
11.1 g |
Oysters, Eastern, steamed |
6
medium |
3.3 g |
0 |
58 |
5.9 g |
2.1 g |
Oysters, Eastern, uncooked |
6
medium |
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 |
