It’s no surprise that seafood offers an excellent and tasty alternative to poultry or red meats. Seafood is relatively rich in essential vitamins and minerals, but it also serves as an excellent source of lean protein and omega-3 fatty acids. Although fish contain negligible amounts of carbohydrates, fiber, and sugar, there are other nutritional facts to check before you decide to order. In this guide to fish nutrition facts, we will take a closer look at calories, fat, sodium, carbs, fiber, sugar, protein, fatty acids, and mercury levels. Finding the best fish to serve to your family can be difficult, but Wholey’s makes it easier than ever to find nutritional fish you can enjoy right at home.
Fish Nutrition Facts
The nutritional facts we’ve gathered are based on three-ounce servings per person. All mercury levels are based on parts per billion (ppb). All species are listed in alphabetical order to save you time. Keep reading to learn more!
Bass
Nutrition: 82 calories, 1.7 g fat (0.4 g saturated fat), 58 mg sodium, 9 g carbs, 0 g fiber, 0 g sugar, 15.7 g protein
Omega -3s: 506 mg
Mercury levels: 120 ppb
Nutrition: 81 calories, 2.4 g fat (0.6 g saturated fat), 37 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 13.9 g protein
Omega-3s: 309 mg
Mercury levels: 144 ppb
Clams
Nutrition: 73 calories, 0.8 g fat (0.2 g saturated fat), 511 mg sodium, 3 g carbs, 0 g fiber, 0 g sugar, 12.5 g protein
Omega-3s: 91 mg
Mercury levels: 28 ppb
Cod
Nutrition: 70 calories, 0.6 g fat (0.1 g saturated fat), 125 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 15.1 g protein
Omega-3s: 156 mg
Mercury levels: 70 ppb
Nutrition: 61 calories, 0.8 g fat (0.1 g saturated fat), 53 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 12.6 g protein
Omega-3s: 122 mg
Mercury levels: 34 ppb
Flounder/Sole
Nutrition: 60 calories, 1.6 g fat (0.4 g saturated fat), 252 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 10.6 g protein
Omega-3s: 208 mg
Mercury levels: 115 ppb
Grouper
Nutrition: 78 calories, 0.9 g fat (0.2 g saturated fat), 45 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 16.5 g protein
Omega-3s: 210 mg
Mercury levels: 417 ppb
Haddock
Nutrition: 63 calories, 0.4 g fat (0.1 g saturated fat), 181 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 13.9 g protein
Omega-3s: 112 mg
Mercury levels: 164 ppb
Halibut
Nutrition: 186 calories, 2.7 g fat (0.6 g saturated fat), 139 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 37.9 g protein
Omega-3s: 396 mg
Mercury levels: 261 ppb
Nutrition: 65 calories, 0.6 g fat (0.2 g saturated fat), 360 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 14 g protein
Omega-3s: 145 mg
Mercury levels: 200 ppb
Oysters
Nutrition: 43 calories, 1.4 g fat (0.4 g saturated fat) 71 mg sodium, 2.3 g carbs, 0 g fiber, 0.5 g sugar, 4.8 g protein
Omega-3s: 263 mg
Mercury levels: 18 ppb
Rainbow Trout
Nutrition: 101 calories, 2.9 g fat (0.6 g saturated fat), 26 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17.4 g protein
Omega-3s: 499 mg
Mercury levels: 344 ppb
Salmon
Nutrition: 177 calories, 11.41 g fat (2.6 g saturated fat), 50 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17.4 g protein
Omega-3s: 1,671 mg
Mercury levels: 26 ppb
Sardines
Nutrition: 177 calories, 9.7 g fat (1.3 g saturated fat), 261 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 21 g protein
Omega-3s: 835 mg
Mercury levels: 79 ppb
Scallops
Nutrition: 59 calories, 0.42 g fat (0.1 g saturated fat), 333 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 10.3 g protein
Omega-3s: 88 mg
Mercury levels: 40 ppb
Shrimp
Nutrition: 72 calories, 0.4 g fat (0.1 g saturated fat), 481 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17 g protein
Omega-3s: 52 mg
Mercury levels: 53 ppb
Snapper
Nutrition: 85 calories, 1.1 g fat (0.2 g saturated fat), 54 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17.4 g protein
Omega-3s: 264 mg
Mercury levels: 230 ppb
Spanish Mackerel
Nutrition: 118 calories, 5.4 g fat (1.6 g saturated fat), 50 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 16.4 g protein
Omega-3s: 1,140 mg
Mercury levels: 440 ppb
Squid
Nutrition: 78 calories, 1.2 g fat (0.3 g saturated fat), 37 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 13.2 g protein
Omega-3s: 415 mg
Mercury levels: 44 ppb
Swordfish
Nutrition: 122 calories, 5.7 g fat (1.4 g saturated fat), 69 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 16.7 g protein
Omega-3s: 641 mg
Mercury levels: 893 ppb
Tilapia
Nutrition: 81 calories, 1.4 g fat (0.5 g saturated fat), 44 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 17 g protein
Omega-3s: 77 mg
Mercury levels: 19 ppb
Yellowtail Tuna
Nutrition: 93 calories, 0.4 g fat (0.1 g saturated fat), 38 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 20.7 g protein
Omega-3s: 85 mg
Mercury levels: 270 ppb
Now that you know more about fish nutrition facts, you can confidently shop for your favorite seafood without any doubt that you’re feeding your family a healthier protein. If you have any questions about our seafood selection, please contact us today for additional information or further assistance.