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Fish Nutrition Facts

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

 

Catfish

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

 

Crawfish

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

 

Lobster

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.