Seafood Nutritional Information

Fish and shellfish are characteristically low in fat, calories, and sodium, and high in vitamins, minerals, and healthy fats.

  • Fish is high in protein and omega-3 fatty acids.
  • Weekly fish consumption (about 3 oz. of farmed salmon or 6 oz. of mackerel) reduces risk of death from coronary heart disease by 36%.
  • Intake of fish or fish oil reduces total mortality (deaths from any cause) by 17%.
  • Omega-3 fatty acids in fish have important neurodevelopmental benefits to children during gestation and infancy.
  • Source: Fish Intake, Contaminants, & Human Health, The Journal of the American Medical Association, 10/18/06-Vol 296, No. 15

Common Concern of Mercury and Dioxins in Fish

Mercury occurs naturally in the environment and can also be released into the air through industrial pollution. Mercury falls from the air and can accumulate in streams and oceans and is turned into methylmercury in the water. This type of mercury can be harmful to unborn babies and young children.

Fish absorb the methylmercury as they feed in these waters. The levels of methylmercury vary with the type of fish and shellfish, and depending on what the fish eat.

The benefits of adults eating fish greatly outweigh the risks

  • No definite evidence that low-level mercury exposure from seafood consumption had harmful effects on health in adults.
  • Only 9% of the PCBs and dioxins in the U.S. food supply come from fish and other seafood, more than 90% comes from other foods such as meats, vegetables, and dairy products.
  • Source: Fish Intake, Contaminants, & Human Health, The Journal of the American Medical Association, 10/18/06-Vol 296, No. 15
1 oz uncooked fish Calories Protein (g) Total fat (g) Saturated fat (g) Cholesterol (mg) Sodium (mg)

Cod

23

5.0

.2

≤0.1

12

15

Salmon

40

5.6

1.8

0.3

16

113

Sea bass

27

5.2

0.6

0.1

12

19

Shrimp, mixed species

30

5.7

0.5

0.1

43

42

Tuna

31

6.6

0.3

0.1

13

10

Whitefish

38

5.4

1.7

0.3

17

14

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