Skip to content

Nutrition database

Fish and seafood nutrition facts

Fish and shellfish, cooked, raw, smoked or canned as noted. Fatty fish like salmon and mackerel differ from lean white fish mainly in fat and calories.

In this category

Food	Serving	Calories	Protein	Carbs	Fat
Atlantic Salmon	3 oz	175	18.8 g	0 g	10.5 g
Canned Tuna	3 oz	99	21.7 g	0 g	0.7 g
Shrimp	3 oz	101	19.4 g	1.3 g	1.4 g
Albacore Tuna	3 oz	109	20.1 g	0 g	2.5 g
Blue Crab	3 oz	71	15.2 g	0 g	0.6 g
Canned Salmon	3 oz	117	19.6 g	0 g	4.3 g
Catfish	3 oz	122	15.7 g	0 g	6.1 g
Clams	3 oz	126	21.7 g	4.4 g	1.7 g
Cod	3 oz	89	19.4 g	0 g	0.7 g
Fish Sticks	1 stick (4" x 1" x 1/2")	78	3.1 g	6.1 g	4.5 g
Flounder	3 oz	73	13 g	0 g	2 g
Fried Calamari	3 oz	149	15.2 g	6.6 g	6.4 g
Haddock	3 oz	77	17 g	0 g	0.5 g
Halibut	3 oz	94	19.2 g	0 g	1.4 g
King Crab	3 oz	82	16.4 g	0 g	1.3 g
Lobster	3 oz	76	16.2 g	0 g	0.7 g
Mussels	3 oz	146	20.2 g	6.3 g	3.8 g
Oysters	6 medium	43	4.8 g	2.3 g	1.4 g
Pollock	3 oz	94	20 g	0 g	1 g
Raw Ahi Tuna	3 oz	93	20.7 g	0 g	0.4 g
Raw Salmon	3 oz	177	17.4 g	0 g	11.4 g
Raw Shrimp	3 oz	60	11.6 g	0.8 g	0.9 g
Sardines	1 can (3.75 oz)	191	22.7 g	0 g	10.5 g
Scallops	3 oz	94	17.5 g	4.6 g	0.7 g
Sea Bass	3 oz	105	20.1 g	0 g	2.2 g
Smoked Salmon	1 oz	33	5.2 g	0 g	1.2 g
Snapper	3 oz	109	22.4 g	0 g	1.5 g
Snow Crab	3 oz	98	20.2 g	0 g	1.3 g
Sockeye Salmon	3 oz	133	22.5 g	0 g	4.7 g
Swordfish	3 oz	146	19.9 g	0 g	6.7 g
Trout	3 oz	143	20.2 g	0 g	6.3 g
Tuna in Oil	3 oz	168	24.8 g	0 g	7 g
Tuna Salad	1 cup	383	32.9 g	19.3 g	19 g
Ahi Tuna	3 oz	111	24.8 g	0 g	0.5 g
Albacore Tuna in Oil	3 oz	158	22.6 g	0 g	6.9 g
Anchovies	5 anchovies	42	5.8 g	0 g	1.9 g
Bluefin Tuna	3 oz	156	25.4 g	0 g	5.3 g
Canned Clams	3 oz	121	20.6 g	5 g	1.4 g
Canned Crab	3 oz	71	15.2 g	0 g	0.6 g
Canned Mackerel	1 cup	296	44.1 g	0 g	12 g
Canned Sockeye Salmon	3 oz	142	20.1 g	0 g	6.3 g
Caviar	1 tbsp	42	3.9 g	0.6 g	2.9 g
Chinook Salmon	3 oz	196	21.9 g	0 g	11.4 g
Coho Salmon	3 oz	118	19.9 g	0 g	3.7 g
Cooked Oysters	3 oz	87	9.7 g	4.6 g	2.9 g
Crab Cakes	1 cake	93	12.1 g	0.3 g	4.5 g
Crawfish	3 oz	74	14.9 g	0 g	1.1 g
Dungeness Crab	3 oz	94	19 g	0.8 g	1.1 g
Fried Catfish	3 oz	195	15.4 g	6.8 g	11.3 g
Fried Oysters	3 oz	169	7.5 g	9.9 g	10.7 g
Fried Shrimp	3 oz	206	18.2 g	9.7 g	10.4 g
Gefilte Fish	1 piece	35	3.8 g	3.1 g	0.7 g
Grouper	3 oz	100	21.1 g	0 g	1.1 g
Herring	3 oz	173	19.6 g	0 g	9.9 g
Imitation Crab	3 oz	81	6.5 g	12.8 g	0.4 g
Kippered Herring	1 fillet, medium (5" x 1-3/4" x 1/4")	87	9.8 g	0 g	4.9 g
Mackerel	3 oz	223	20.3 g	0 g	15.1 g
Mahi Mahi	3 oz	93	20.2 g	0 g	0.8 g
Octopus	3 oz	139	25.3 g	3.7 g	1.8 g
Orange Roughy	3 oz	89	19.2 g	0 g	0.8 g
Perch	3 oz	99	21.1 g	0 g	1 g
Pickled Herring	1 piece (1-3/4" x 7/8" x 1/2")	39	2.1 g	1.4 g	2.7 g
Pink Salmon	3 oz	130	20.9 g	0 g	4.5 g
Raw Bluefin Tuna	3 oz	122	19.8 g	0 g	4.2 g
Raw Catfish	3 oz	101	12.9 g	0 g	5 g
Raw Clams	3 oz	73	12.5 g	3 g	0.8 g
Raw Cod	3 oz	70	15.1 g	0 g	0.6 g
Raw Flounder	3 oz	60	10.5 g	0 g	1.6 g
Raw Haddock	3 oz	63	13.9 g	0 g	0.4 g
Raw Halibut	3 oz	77	15.8 g	0 g	1.1 g
Raw Mahi Mahi	3 oz	72	15.7 g	0 g	0.6 g
Raw Mussels	3 oz	73	10.1 g	3.1 g	1.9 g
Raw Pollock	3 oz	48	10.4 g	0 g	0.3 g
Raw Scallops	3 oz	59	10.3 g	2.7 g	0.4 g
Raw Sockeye Salmon	3 oz	111	18.9 g	0 g	4 g
Raw Tilapia	1 fillet	111	23.3 g	0 g	2 g
Raw Trout	3 oz	120	16.9 g	0 g	5.3 g
Sardines in Tomato Sauce	1 cup	165	18.6 g	0.5 g	9.3 g
Squid	3 oz	78	13.2 g	2.6 g	1.2 g
Tilapia	1 fillet	111	22.8 g	0 g	2.3 g
Walleye	3 oz	101	20.9 g	0 g	1.3 g
Whiting	3 oz	99	20 g	0 g	1.4 g
Wild Atlantic Salmon	3 oz	155	21.6 g	0 g	6.9 g
Abalone Fried	3 oz	161	16.7 g	9.4 g	5.8 g
Abalone Raw	3 oz	89	14.5 g	5.1 g	0.6 g
Alaska King Crab Raw	3 oz	71	15.5 g	0 g	0.5 g
Alaska Pollock Cooked	3 oz	74	16.5 g	0 g	0.8 g
Alaska Pollock Raw	3 oz	65	14.6 g	0 g	0.7 g
Albacore Tuna in Oil No Salt Added	3 oz	158	22.6 g	0 g	6.9 g
Albacore Tuna in Water No Salt Added	3 oz	109	20.1 g	0 g	2.5 g
American Shad Cooked	3 oz	214	18.5 g	0 g	15 g
American Shad Raw	3 oz	167	14.4 g	0 g	11.7 g
Atlantic Cod Canned	3 oz	89	19.3 g	0 g	0.7 g
Atlantic Croaker Breaded and Fried	3 oz	188	15.5 g	6.4 g	10.8 g
Atlantic Croaker Raw	3 oz	88	15.1 g	0 g	2.7 g
Atlantic Herring Raw	3 oz	134	15.3 g	0 g	7.7 g
Atlantic Mackerel Raw	3 oz	174	15.8 g	0 g	11.8 g
Atlantic Ocean Perch Cooked	3 oz	82	15.7 g	0 g	1.6 g
Atlantic Ocean Perch Raw	3 oz	67	13 g	0 g	1.3 g
Atlantic Pollock Cooked	3 oz	100	21.2 g	0 g	1.1 g
Atlantic Pollock Raw	3 oz	78	16.5 g	0 g	0.8 g
Atlantic Wolffish Cooked	3 oz	105	19.1 g	0 g	2.6 g
Atlantic Wolffish Raw	3 oz	82	14.9 g	0 g	2 g
Blue Crab Raw	3 oz	74	15.4 g	<0.1 g	0.9 g
Bluefish Cooked	3 oz	135	21.8 g	0 g	4.6 g
Bluefish Raw	3 oz	105	17 g	0 g	3.6 g
Brook Trout Raw	1 filet	164	31.6 g	0 g	4.1 g
Burbot Cooked	3 oz	98	21 g	0 g	0.9 g
Burbot Raw	3 oz	77	16.4 g	0 g	0.7 g
Butterfish Cooked	3 oz	159	18.8 g	0 g	8.7 g
Butterfish Raw	3 oz	124	14.7 g	0 g	6.8 g
Canned Oysters	3 oz	58	6 g	3.3 g	2.1 g
Carp	3 oz	138	19.4 g	0 g	6.1 g
Carp Raw	3 oz	108	15.2 g	0 g	4.8 g
Chinook Salmon Raw	3 oz	152	16.9 g	0 g	8.9 g
Chinook Salmon Smoked	3 oz	99	15.5 g	0 g	3.7 g
Chum Salmon Canned No Salt Added	3 oz	120	18.2 g	0 g	4.7 g
Chum Salmon Canned with Bone	3 oz	120	18.2 g	0 g	4.7 g
Chum Salmon Cooked	3 oz	131	21.9 g	0 g	4.1 g
Chum Salmon Raw	3 oz	102	17.1 g	0 g	3.2 g
Cisco Raw	3 oz	83	16.1 g	0 g	1.6 g
Cisco Smoked	3 oz	150	13.9 g	0 g	10.1 g
Clam Liquid Canned	3 oz	2	0.3 g	0.1 g	<0.1 g
Clams Breaded and Fried	3 oz	172	12.1 g	8.8 g	9.5 g
Conch Baked or Broiled	1 cup, sliced	165	33.4 g	2.2 g	1.5 g
Cusk Cooked	3 oz	95	20.7 g	0 g	0.7 g
Cusk Raw	3 oz	74	16.1 g	0 g	0.6 g
Cuttlefish Cooked	3 oz	134	27.6 g	1.4 g	1.2 g
Cuttlefish Raw	3 oz	67	13.8 g	0.7 g	0.6 g
Dungeness Crab Raw	3 oz	73	14.8 g	0.6 g	0.8 g
Eel	3 oz	201	20.1 g	0 g	12.7 g
Eel Raw	3 oz	156	15.7 g	0 g	9.9 g
Escargot	3 oz	77	13.7 g	1.7 g	1.2 g
European Anchovy Raw	3 oz	111	17.3 g	0 g	4.1 g
European Turbot Cooked	3 oz	104	17.5 g	0 g	3.2 g
European Turbot Raw	3 oz	81	13.6 g	0 g	2.5 g
Farmed Coho Salmon Cooked	3 oz	151	20.7 g	0 g	7 g
Farmed Coho Salmon Raw	3 oz	136	18.1 g	0 g	6.5 g
Farmed Crayfish Raw	3 oz	61	12.6 g	0 g	0.8 g
Farmed Eastern Oysters Cooked	3 oz	67	6 g	6.2 g	1.8 g
Farmed Eastern Oysters Raw	3 oz	50	4.4 g	4.7 g	1.3 g
Fish Roe Cooked	3 oz	173	24.3 g	1.6 g	7 g
Fish Roe Raw	3 oz	122	19 g	1.3 g	5.5 g
Florida Pompano Cooked	3 oz	179	20.1 g	0 g	10.3 g
Florida Pompano Raw	3 oz	139	15.7 g	0 g	8 g
Freshwater Bass Cooked	3 oz	124	20.6 g	0 g	4 g
Freshwater Bass Raw	3 oz	97	16 g	0 g	3.1 g
Freshwater Drum Cooked	3 oz	130	19.1 g	0 g	5.4 g
Freshwater Drum Raw	3 oz	101	14.9 g	0 g	4.2 g
Frog Legs Raw	1 leg	33	7.4 g	0 g	0.1 g
Green Turtle Raw	3 oz	76	16.8 g	0 g	0.4 g
Greenland Halibut Cooked	3 oz	203	15.7 g	0 g	15.1 g
Greenland Halibut Raw	3 oz	158	12.2 g	0 g	11.8 g
Grouper Raw	3 oz	78	16.5 g	0 g	0.9 g
Haddock Smoked	3 oz	99	21.4 g	0 g	0.8 g
Imitation Scallops from Surimi	3 oz	84	10.9 g	9 g	0.3 g
Imitation Shrimp from Surimi	3 oz	86	10.5 g	7.8 g	1.2 g
Jellyfish Dried Salted	1 cup	21	3.2 g	0 g	0.8 g
King Mackerel	3 oz	114	22.1 g	0 g	2.2 g
King Mackerel Raw	3 oz	89	17.2 g	0 g	1.7 g
Light Tuna Canned in Water	3 oz	73	16.5 g	0 g	0.8 g
Light Tuna in Oil No Salt Added	3 oz	168	24.8 g	0 g	7 g
Ling Cooked	3 oz	94	20.7 g	0 g	0.7 g
Ling Raw	3 oz	74	16.1 g	0 g	0.5 g
Lingcod Cooked	3 oz	93	19.2 g	0 g	1.2 g
Lingcod Raw	3 oz	72	15 g	0 g	0.9 g
Mackerel Salted	1 cup, cooked	415	25.2 g	0 g	34.1 g
Milkfish Cooked	3 oz	162	22.4 g	0 g	7.3 g
Milkfish Raw	3 oz	126	17.5 g	0 g	5.7 g
Monkfish	3 oz	82	15.8 g	0 g	1.7 g
Monkfish Raw	3 oz	65	12.3 g	0 g	1.3 g
Northern Lobster Raw	3 oz	65	14 g	0 g	0.6 g
Northern Pike Raw	3 oz	75	16.4 g	0 g	0.6 g
Ocean Pout Cooked	3 oz	87	18.1 g	0 g	1 g
Ocean Pout Raw	3 oz	67	14.1 g	0 g	0.8 g
Octopus Raw	3 oz	70	12.7 g	1.9 g	0.9 g
Orange Roughy Raw	3 oz	65	13.9 g	0 g	0.6 g
Pacific and Jack Mackerel Cooked	3 oz	171	21.9 g	0 g	8.6 g
Pacific and Jack Mackerel Raw	3 oz	134	17.1 g	0 g	6.7 g
Pacific Cod Cooked	3 oz	71	17.4 g	0 g	0.2 g
Pacific Cod Cooked with Additives	3 oz	72	15.9 g	0 g	0.4 g
Pacific Cod Raw	3 oz	59	13 g	0 g	0.3 g
Pacific Herring Cooked	3 oz	213	17.9 g	0 g	15.1 g
Pacific Herring Raw	3 oz	166	13.9 g	0 g	11.8 g
Pacific Oysters Cooked	3 oz	139	16.1 g	8.4 g	3.9 g
Pacific Oysters Raw	3 oz	69	8 g	4.2 g	2 g
Pacific Rockfish Cooked	3 oz	93	18.9 g	0 g	1.4 g
Pacific Rockfish Raw	3 oz	77	15.6 g	0 g	1.1 g
Perch Raw	3 oz	77	16.5 g	0 g	0.8 g
Pike	3 oz	96	21 g	0 g	0.7 g
Pink Salmon Canned No Salt Added	3 oz	118	16.8 g	0 g	5.1 g
Pink Salmon Canned Skinless Boneless	3 oz	116	20.9 g	0 g	3.6 g
Pink Salmon Canned Total Contents	3 oz	110	16.7 g	0 g	4.2 g
Pink Salmon Raw	3 oz	108	17.4 g	0 g	3.7 g
Pumpkinseed Sunfish Cooked	3 oz	97	21.1 g	0 g	0.8 g
Pumpkinseed Sunfish Raw	3 oz	76	16.5 g	0 g	0.6 g
Queen Crab Raw	3 oz	77	15.7 g	0 g	1 g
Rainbow Smelt Cooked	3 oz	105	19.2 g	0 g	2.6 g
Rainbow Smelt Raw	3 oz	82	15 g	0 g	2.1 g
Sablefish	3 oz	213	14.6 g	0 g	16.7 g

Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.

Fish and seafood compared, per 100 g

Most protein per 100 g: Salt Cod (62.8 g), Whelk Cooked (47.7 g), Cuttlefish Cooked (32.5 g).
Fewest calories per 100 g: Clam Liquid Canned (2), Jellyfish Dried Salted (36), Oysters (51).
Most fiber per 100 g: Fish Sticks (1.5 g), Fried Catfish (0.7 g), Imitation Crab (0.5 g).

From a food to a label for your product

Every food page has a "Use in a recipe" button. It opens the label generator with that food already in your recipe. Add the other ingredients and amounts and the generator calculates the Nutrition Facts label, the %DV and the serving from the same USDA data.

Open the label generator