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Fish & Seafood

Fish and seafood supply high-quality protein with less saturated fat than most meats, and fatty species such as salmon, sardines, herring, and mackerel are the main food sources of the long-chain omega-3 fats EPA and DHA. Seafood also contributes vitamin D, vitamin B12, iodine, selenium, and zinc, with shellfish especially rich in minerals. Lean white fish such as cod ranks among the lowest-calorie protein foods available.

Shortcuts: the highest-protein picks in fish & seafood · browse meat & poultry · continue to eggs & dairy.

288Foods trackedin this category
131Average calorieskcal per 100 g
20.1Average proteing per 100 g
62.8 gMost proteinFish, Cod

Nutritional highlights

  • Top food source of the omega-3 fats EPA and DHA
  • Fatty fish is one of the few natural sources of vitamin D
  • Excellent source of iodine, selenium, and vitamin B12
  • Complete protein with less saturated fat than most meats

How to choose well

Include fatty fish regularly for omega-3s, and lean toward lower-mercury choices such as salmon, sardines, trout, and shrimp rather than large predatory species. Canned fish packed in water and plain frozen fillets are inexpensive options with nutrition comparable to fresh. Heavy breading and deep frying add refined starch and extra fat.

Storage & handling

Fresh fish is highly perishable, so keep it in the coldest part of the refrigerator and cook it within a day or two, or freeze it tightly wrapped. Thaw frozen seafood in the refrigerator, not on the counter.

Smart pairing

Swapping fish in for red or processed meat a couple of times a week raises omega-3 intake while trimming saturated fat.

All fish & seafood (per 100 g)

288 foods · click a column to sort
Food ↑ Cal Protein g Fat g Carbs g Fiber g
Alaska Pollock, Raw 78 17.3 1 0.1 0
Anchovies, Canned In Olive Oil 206 26.9 9.9 2.4 —
Cod, Pacific Or Alaskan 61 14.2 0.2 0.5 —
Crustaceans, Crab 83 17.9 0.7 0 0
Crustaceans, Crab 155 20.2 7.5 0.5 0
Crustaceans, Crab 86 17.4 1 0.7 0
Crustaceans, Crab 90 18.5 1.2 0 0
Crustaceans, Crab 110 22.3 1.2 1 0
Crustaceans, Crab 115 23.7 1.5 0 0
Crustaceans, Crab 97 19.4 1.5 0 0
Crustaceans, Crab 95 7.6 0.5 15 0.5
Crustaceans, Crab 87 18.1 1.1 0 0
Crustaceans, Crab 83 17.9 0.7 0 0
Crustaceans, Crab 84 18.3 0.6 0 0
Crustaceans, Crab 81 18.7 0.8 0 —
Crustaceans, Crayfish 77 16 1 0 0
Crustaceans, Crayfish 82 16.8 1.2 0 0
Crustaceans, Crayfish 72 14.9 1 0 0
Crustaceans, Crayfish 87 17.5 1.3 0 0
Crustaceans, Lobster 77 16.5 0.8 0 0
Crustaceans, Lobster 89 19 0.9 0 0
Crustaceans, Shrimp 242 21.4 12.3 11.5 0.4
Crustaceans, Shrimp 119 22.8 1.7 1.5 0
Crustaceans, Shrimp 100 20.4 1.4 0 0
Crustaceans, Shrimp 101 12.4 1.5 9.1 0
Crustaceans, Shrimp 71 13.6 1 0.9 0
Crustaceans, Shrimp 85 20.1 0.5 0 —
Crustaceans, Shrimp 99 24 0.3 0.2 —
Crustaceans, Shrimp 71 15.6 0.8 0.5 —
Crustaceans, Spiny Lobster 143 26.4 1.9 3.1 0
Crustaceans, Spiny Lobster 112 20.6 1.5 2.4 0
Fish, Anchovy 131 20.4 4.8 0 0
Fish, Anchovy 210 28.9 9.7 0 0
Fish, Bass 97 17.7 2.3 0 0
Fish, Bass 146 24.2 4.7 0 0
Fish, Bass 114 18.9 3.7 0 0
Fish, Bass 124 22.7 3 0 0
Fish, Bluefish 124 20 4.2 0 0
Fish, Bluefish 159 25.7 5.4 0 0
Fish, Burbot 90 19.3 0.8 0 0
Fish, Burbot 115 24.8 1 0 0
Fish, Butterfish 146 17.3 8 0 0
Fish, Butterfish 187 22.2 10.3 0 0
Fish, Carp 127 17.8 5.6 0 0
Fish, Carp 162 22.9 7.2 0 0
Fish, Catfish 105 18.5 2.9 0 0
Fish, Catfish 95 16.4 2.8 0 0
Fish, Catfish 229 18.1 13.3 8 0.7
Fish, Catfish 119 15.2 5.9 0 0
Fish, Catfish 144 18.4 7.2 0 0
Fish, Catfish 129 16.5 7.3 0 —
Fish, Caviar 264 24.6 17.9 4 0
Fish, Cisco 98 19 1.9 0 0
Fish, Cisco 177 16.4 11.9 0 0
Fish, Cod 82 17.8 0.7 0 0
Fish, Cod 105 22.8 0.9 0 0
Fish, Cod 85 18.7 0.5 0 0
Fish, Cod 105 22.8 0.9 0 0
Fish, Cod 290 62.8 2.4 0 0
Fish, Cod 69 15.3 0.4 0 0
Fish, Cod 84 20.4 0.3 0 —
Fish, Cod 66 16.1 0.7 0 —
Fish, Cooked 86 15.2 2.4 0 0
Fish, Croaker 221 18.2 12.7 7.5 0.4
Fish, Croaker 104 17.8 3.2 0 0
Fish, Cusk 87 19 0.7 0 0
Fish, Cusk 112 24.4 0.9 0 0
Fish, Drum 119 17.5 4.9 0 0
Fish, Drum 153 22.5 6.3 0 0
Fish, Eel 184 18.4 11.7 0 0
Fish, Eel 236 23.7 15 0 0
Fish, Fish Sticks 277 11 16.2 21.7 1.5
Fish, Gefiltefish 84 9.1 1.7 7.4 0
Fish, Grouper 92 19.4 1 0 0
Fish, Grouper 118 24.8 1.3 0 0
Fish, Haddock 74 16.3 0.5 0 0
Fish, Haddock 90 20 0.6 0 0
Fish, Haddock 116 25.2 1 0 0
Fish, Haddock 74 16.3 0.5 0 —
Fish, Halibut 186 14.4 13.8 0 0
Fish, Halibut 91 18.6 1.3 0 0
Fish, Halibut 111 22.5 1.6 0 0
Fish, Halibut 239 18.4 17.7 0 0
Fish, Herring 217 24.6 12.4 0 0
Fish, Herring 195 16.4 13.9 0 0
Fish, Herring 250 21 17.8 0 0
Fish, Herring 158 18 9 0 0
Fish, Herring 203 23 11.6 0 0
Fish, Herring 262 14.2 18 9.6 0
Fish, Ling 87 19 0.6 0 0
Fish, Ling 111 24.4 0.8 0 0
Fish, Lingcod 85 17.7 1.1 0 0
Fish, Lingcod 109 22.6 1.4 0 0
Fish, Mackerel 305 18.5 25.1 0 0
Fish, Mackerel 201 25.7 10.1 0 0
Fish, Mackerel 158 20.1 7.9 0 0
Fish, Mackerel 139 19.3 6.3 0 0
Fish, Mackerel 158 23.6 6.3 0 0
Fish, Mackerel 134 26 2.6 0 0
Fish, Mackerel 205 18.6 13.9 0 0
Fish, Mackerel 262 23.9 17.8 0 0
Fish, Mackerel 156 23.2 6.3 0 0
Fish, Mackerel 105 20.3 2 0 0
Fish, Mahimahi 85 18.5 0.7 0 0
Fish, Mahimahi 109 23.7 0.9 0 0
Fish, Milkfish 190 26.3 8.6 0 0
Fish, Milkfish 148 20.5 6.7 0 0
Fish, Monkfish 97 18.6 2 0 0
Fish, Monkfish 76 14.5 1.5 0 0
Fish, Mullet 117 19.4 3.8 0 0
Fish, Mullet 150 24.8 4.9 0 0
Fish, Ocean Perch 79 15.3 1.5 0 0
Fish, Ocean Perch 96 18.5 1.9 0 0
Fish, Perch 91 19.4 0.9 0 0
Fish, Perch 117 24.9 1.2 0 0
Fish, Pike 119 24.5 1.6 0 0
Fish, Pike 88 19.3 0.7 0 0
Fish, Pike 113 24.7 0.9 0 0
Fish, Pike 93 19.1 1.2 0 0
Fish, Pollock 111 23.5 1.2 0 0
Fish, Pollock 76 17.2 0.8 0 —
Fish, Pollock 87 19.4 1 0 —
Fish, Pollock 118 24.9 1.3 0 0
Fish, Pollock 92 19.4 1 0 0
Fish, Pollock 56 12.2 0.4 0 0
Fish, Pollock 56 12.3 0.4 0 —
Fish, Pompano 164 18.5 9.5 0 0
Fish, Pompano 211 23.7 12.1 0 0
Fish, Pout 79 16.6 0.9 0 0
Fish, Pout 102 21.3 1.2 0 0
Fish, Raw 70 12.4 1.9 0 0
Fish, Rockfish 90 18.4 1.3 0 0
Fish, Rockfish 109 22.2 1.6 0 0
Fish, Roe 204 28.6 8.2 1.9 0
Fish, Roe 143 22.3 6.4 1.5 0
Fish, Roughy 105 22.6 0.9 0 0
Fish, Roughy 76 16.4 0.7 0 0
Fish, Sablefish 257 17.7 20.1 0 0
Fish, Sablefish 250 17.2 19.6 0 0
Fish, Sablefish 195 13.4 15.3 0 0
Fish, Salmon 117 18.3 4.3 0 0
Fish, Salmon 182 25.4 8.1 0 0
Fish, Salmon 231 25.7 13.4 0 0
Fish, Salmon 154 25.8 4.8 0 0
Fish, Salmon 153 24.6 5.3 0 0
Fish, Salmon 142 19.8 6.3 0 0
Fish, Salmon 117 18.3 4.3 0 0
Fish, Salmon 179 19.9 10.4 0 0
Fish, Salmon 120 20.1 3.8 0 0
Fish, Salmon 129 19.7 5 0 0
Fish, Salmon 131 22.3 4.7 0 0
Fish, Salmon 156 26.5 5.6 0 0
Fish, Salmon 167 23.6 7.4 0 0
Fish, Salmon 160 21.3 7.7 0 0
Fish, Salmon 178 24.3 8.2 0 0
Fish, Salmon 139 23.5 4.3 0 0
Fish, Salmon 136 24.6 4.2 0 0
Fish, Salmon 141 21.4 5.5 0 0
Fish, Salmon 139 19.8 6.1 0 0
Fish, Salmon 153 20.5 7.3 0 0
Fish, Salmon 141 21.4 5.5 0 0
Fish, Salmon 146 21.6 5.9 0 0
Fish, Salmon 184 27.4 7.5 0 0
Fish, Salmon 127 20.5 4.4 0 0
Fish, Salmon 208 20.4 13.4 0 0
Fish, Salmon 206 22.1 12.4 0 0
Fish, Salmon 138 23.1 5 0 0
Fish, Salmon 130 22.3 4.9 0 —
Fish, Salmon 197 20.3 13.1 0 —
Fish, Sardine 208 24.6 11.5 0 0
Fish, Sardine 185 20.9 10.5 0.5 0.1
Fish, Scup 135 24.2 3.5 0 0
Fish, Scup 105 18.9 2.7 0 0
Fish, Sea Bass 124 23.6 2.6 0 0
Fish, Sea Bass 97 18.4 2 0 0
Fish, Seatrout 104 16.7 3.6 0 0
Fish, Seatrout 133 21.5 4.6 0 0
Fish, Shad 197 16.9 13.8 0 0
Fish, Shad 252 21.7 17.7 0 0
Fish, Shark 130 21 4.5 0 0
Fish, Shark 228 18.6 13.8 6.4 0
Fish, Sheepshead 108 20.2 2.4 0 0
Fish, Sheepshead 126 26 1.6 0 0
Fish, Smelt 97 17.6 2.4 0 0
Fish, Smelt 124 22.6 3.1 0 0
Fish, Snapper 100 20.5 1.3 0 0
Fish, Snapper 128 26.3 1.7 0 0
Fish, Spot 123 18.5 4.9 0 0
Fish, Spot 158 23.7 6.3 0 0
Fish, Sturgeon 105 16.1 4 0 0
Fish, Sturgeon 135 20.7 5.2 0 0
Fish, Sturgeon 173 31.2 4.4 0 0
Fish, Sucker 119 21.5 3 0 0
Fish, Sucker 92 16.8 2.3 0 0
Fish, Sunfish 114 24.9 0.9 0 0
Fish, Sunfish 89 19.4 0.7 0 0
Fish, Surimi 99 15.2 0.9 6.9 0
Fish, Swordfish 144 19.7 6.7 0 0
Fish, Swordfish 172 23.5 7.9 0 0
Fish, Tilapia 96 20.1 1.7 0 0
Fish, Tilapia 128 26.2 2.7 0 0
Fish, Tilapia 95 19 2.5 0 —
Fish, Tilefish 96 17.5 2.3 0 0
Fish, Tilefish 147 24.5 4.7 0 0
Fish, Trout 190 26.6 8.5 0 0
Fish, Trout 141 19.9 6.2 0 0
Fish, Trout 168 23.8 7.4 0 0
Fish, Trout 148 20.8 6.6 0 0
Fish, Trout 119 20.5 3.5 0 0
Fish, Trout 150 22.9 5.8 0 0
Fish, Trout 110 21.2 2.7 0 —
Fish, Tuna 116 25.5 0.8 0 0
Fish, Tuna 186 26.5 8.1 0 0
Fish, Tuna 128 23.6 3 0 0
Fish, Tuna 132 28.2 1.3 0 0
Fish, Tuna 130 29.2 0.6 0 0
Fish, Tuna 144 23.3 4.9 0 0
Fish, Tuna 184 29.9 6.3 0 0
Fish, Tuna 198 29.1 8.2 0 0
Fish, Tuna 86 19.4 1 0 0
Fish, Tuna 198 29.1 8.2 0 0
Fish, Tuna 103 22 1 0 0
Fish, Tuna 186 26.5 8.1 0 0
Fish, Tuna 128 23.6 3 0 0
Fish, Tuna 109 24.4 0.5 0 0
Fish, Tuna 90 19 0.9 0.1 —
Fish, Tuna Salad 187 16 9.3 9.4 0
Fish, Turbot 95 16.1 3 0 0
Fish, Turbot 122 20.6 3.8 0 0
Fish, Whitefish 134 19.1 5.9 0 0
Fish, Whitefish 108 23.4 0.9 0 0
Fish, Whitefish 172 24.5 7.5 0 0
Fish, Whiting 90 18.3 1.3 0 0
Fish, Whiting 116 23.5 1.7 0 0
Fish, Wolffish 123 22.4 3.1 0 0
Fish, Wolffish 96 17.5 2.4 0 0
Fish, Yellowtail 187 29.7 6.7 0 0
Fish, Yellowtail 146 23.1 5.2 0 0
Frog Legs, Raw 73 16.4 0.3 0 0
Halibut, Frozen 81 19.1 0.6 -0.1 —
Jellyfish, Dried 36 5.5 1.4 0 0
Lobster, Tail Only 59 13 0.4 0.9 —
Mahi Mahi, Frozen 84 19.8 0.4 0.3 —
Mollusks, Abalone 105 17.1 0.8 6 0
Mollusks, Abalone 189 19.6 6.8 11.1 0
Mollusks, Clam 202 14.2 11.2 10.3 —
Mollusks, Clam 148 25.6 2 5.1 0
Mollusks, Clam 142 24.3 1.6 5.9 0
Mollusks, Clam 2 0.4 0 0.1 0
Mollusks, Clam 86 14.7 1 3.6 0
Mollusks, Conch 130 26.3 1.2 1.7 0
Mollusks, Cuttlefish 158 32.5 1.4 1.6 0
Mollusks, Cuttlefish 79 16.2 0.7 0.8 0
Mollusks, Mussel 86 11.9 2.2 3.7 0
Mollusks, Mussel 172 23.8 4.5 7.4 0
Mollusks, Octopus 82 14.9 1 2.2 0
Mollusks, Octopus 164 29.8 2.1 4.4 0
Mollusks, Oyster 51 5.7 1.7 2.7 0
Mollusks, Oyster 199 8.8 12.6 11.6 —
Mollusks, Oyster 102 11.4 3.4 5.5 0
Mollusks, Oyster 68 7.1 2.5 3.9 0
Mollusks, Oyster 81 9.5 2.3 5 0
Mollusks, Oyster 163 18.9 4.6 9.9 0
Mollusks, Oyster 79 8.9 2.7 4.2 0
Mollusks, Oyster 59 5.2 1.6 5.5 0
Mollusks, Oyster 79 7 2.1 7.3 0
Mollusks, Scallop 111 20.5 0.8 5.4 0
Mollusks, Scallop 69 12.1 0.5 3.2 0
Mollusks, Scallop 216 18.1 10.9 10.1 —
Mollusks, Scallop 99 12.8 0.4 10.6 0
Mollusks, Snail 90 16.1 1.4 2 0
Mollusks, Squid 175 17.9 7.5 7.8 0
Mollusks, Squid 92 15.6 1.4 3.1 0
Mollusks, Whelk 137 23.8 0.4 7.8 0
Mollusks, Whelk 275 47.7 0.8 15.5 0
Salmon Nuggets, Breaded 212 12.7 11.7 14 0
Salmon Nuggets, Cooked As Purchased 189 12 10.4 11.9 0
Salmon, Sockeye 158 26.3 5.9 0 0
Salmon, Sockeye 153 20.6 7.2 0 0
Scallops, Bay 78 16.4 0.4 2.3 —
Scallops, Sea 66 13.5 0.5 2 —
Sea Bass, Chilean 209 14.9 16.6 0.1 —
Snapper, Frozen 90 20.7 0.6 0.4 —
Snow Crab, Legs Only 69 15.5 0.3 1.1 —
Squid (Calamari), Frozen 44 8.8 0.6 0.9 —
Swordfish, Frozen 152 19.2 8.1 0.5 —
Tuna, Ahi Or Yellowfin 102 24.7 0.4 -0.1 —
Turtle, Green 89 19.8 0.5 0 0

Fish & Seafood leaderboards

Ranked lists within this category — highest first (or lowest, for nutrients most people limit).

Fish & Seafood Highest in Protein Fish & Seafood Highest in Dietary Fiber Fish & Seafood Highest in Iron Fish & Seafood Highest in Calcium Fish & Seafood Highest in Potassium Fish & Seafood Highest in Magnesium Fish & Seafood Highest in Vitamin C Fish & Seafood Highest in Calories Fish & Seafood Lowest in Sodium

Across the whole database

Highest in protein Highest in fiber Lowest in calories Lowest in sodium All nutrients Nutrition guides

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.