Nutritional Values of Fish

Grilled Mahi Mahi (or whitefish) with fresh vegetables.

Fish and Shellfish provide the body with many essential vitamins and nutrients including iodine, zinc, potassium and selenium. Iodine is important for the thyroid gland. Fish is low in saturated fat and high in omega-3.

Eating fish 2 to 3 times a week can help to protect the heart from disease and can lower the amount of cholesterol in the blood.

Eating fish can also improve your circulation and therefore help to reduce the risk of thrombosis and other circulatory problems.

Fish is very low in carbohydrates, high in protein, and low in calories. Listed below are some of the main types of fish eaten and the amount of calories they provide per 100g.

Nutritional Values of Common Fish Types: per 100g
Fish Calories Fat(g) Carbs(g) Protein(g)
Anchovy (oil) 267 16.7 0 26.7
Atlantic Cod 105 0.9 0 22.8
Carp 127 6.0 0 18.0
Clams  148 2.0  5  26.0
Cockles  79  0.7  4.7  14.0
Crag  97  2.0  0  19.0
Crayfish  87  1.3  0  18.0
Cuttlefish  158  1.4  1.6  32.0
Eel  236  15.0  0  23.7
Haddock  112  0.9  0  24.2
Halibut  140  2.9  0  26.7
John Dory 100 2.0  0 20.5
King Prawns  80  0.9  0.1  17.9
Langoustines  77  0.3  0.1  18.5
Lobster  89  0.9  0  19.0
Mackerel  262  17.8  0  23.8
Monkfish  97  2.0  0  18.6
Mussels  172  4.5 7  24.0
Octopus  164  2.1  4.4  30.0
Oysters 68  2.0  4.0  7.0
Pollock  118  1.3  0  24.9
Prawns  65  0.4  0  15.4
Salmon  208  13.0  0  20.0
Sardines (oil)  208  11.0  0  25.0
Sole  118  1.2  0  24.7
Squid  175  7.0  8  18.0
Tuna  136  1.1  0  31.0
Whitebait  180  12.0 0  18.0

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