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Duodenal Switch - Barbara's WLS Journey & Resources |
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Nutritional Content of Seafood
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SALTWATER FISH: |
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| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| ANCHOVY, EUROPEAN | 3 oz. (85g) |
111.5 |
4g |
1g |
51mg |
17.5g |
325.5mg |
88.5mg |
| BLUEFISH | 1 fillet (150g) |
186 |
6.5g |
1.5g |
88.5mg |
30g |
558mg |
90mg |
| BUTTERFISH | 1 fillet (32g) |
46.5 |
2.5g |
1g |
21mg |
5.5g |
120mg |
28.5mg |
| COD, ATLANTIC | 1 fillet (231g) |
189.5 |
1.5g |
0.5g |
99.5mg |
41g |
954mg |
124.5mg |
| COD, PACIFIC | 1 fillet (116g) |
95 |
1g |
0g |
43mg |
21g |
467.5mg |
82.5mg |
| CROAKER, ATLANTIC | 1 fillet (79g) |
82 |
2.5g |
1g |
48mg |
14g |
272.5mg |
44mg |
| CUSK | 1 fillet (122g) |
106 |
1g |
0 |
50mg |
23g |
478mg |
38mg |
| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| DOLPHINFISH | 1 fillet (204g) |
173.5 |
1.5g |
0.5g |
149mg |
37.5g |
848.5mg |
179.5mg |
| EEL, MIXED SPECIES | 1 fillet (204g) |
375.5 |
24g |
5g |
257mg |
37.5g |
555mg |
104mg |
| FLOUNDER | 1 fillet (163g) |
148.5 |
2g |
0.5g |
78mg |
30.5g |
588.5mg |
132mg |
| GROUPER, MIXED SPECIES | 1 fillet (259g) |
238.5 |
2.5g |
0.5g |
96mg |
50g |
1251mg |
137.5mg |
| HADDOCK | 1 fillet (193g) |
168 |
1.5g |
0.5g |
110mg |
36.5g |
600.5mg |
131mg |
| HALIBUT, ATLANTIC & PACIFIC | 1/2 fillet (204g) |
224.5 |
4.5g |
0.5g |
65.5mg |
42.5g |
918mg |
110mg |
| HALIBUT, GREENLAND | 1/2 fillet (204g) |
379.5 |
28g |
5g |
94mg |
29.5g |
546.5mg |
163mg |
| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| HERRING, ATLANTIC | 1 fillet (184g) |
290.5 |
16.5g |
4g |
110.5mg |
33g |
601.5mg |
165.5mg |
| HERRING, PACIFIC | 1 fillet (184g) |
359 |
25.5g |
6g |
141.5mg |
30g |
778.5mg |
136mg |
| LING | 1 fillet (193g) |
168 |
1g |
0g |
77mg |
36.5g |
731.5mg |
260.5mg |
| LINGCOD | 1/2 fillet (193g) |
164 |
2g |
0.5g |
100.5mg |
34g |
843.5mg |
114mg |
| MACKEREL, ATLANTIC | 1 fillet (112g) |
229.5 |
15.5g |
3.5g |
78.5mg |
21g |
351.5mg |
101mg |
| MACKEREL, KING | 1/2 fillet (198g) |
208 |
4g |
1g |
105mg |
40g |
861.5mg |
313mg |
| MACKEREL, PACIFIC & JACK | 1 fillet (225g) |
355.5 |
18g |
5g |
106mg |
45g |
913.5mg |
193.5mg |
| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| MACKEREL, SPANISH | 1 fillet (187g) |
260 |
12g |
3.5g |
142mg |
36g |
834mg |
110.5mg |
| MONKFISH | 3 oz. (85g) |
64.5 |
1.5g |
0.5g |
21.5mg |
12.5g |
340mg |
15.5mg |
| MULLET, STRIPED | 1 fillet (119g) |
139 |
4.5g |
1.5g |
58.5mg |
23g |
425mg |
77.5mg |
Source: USDA - Nutrient Data Lab (Sept. 1996) *All data is for raw seafood, rounded to
nearest 0.5
| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| OCEAN PERCH, ATLANTIC | 1 fillet (64g) |
60 |
1g |
0 |
27mg |
12g |
174.5mg |
48mg |
| ORANGE ROUGHY | 1 oz. (85g) |
58.5 |
0.5g |
0 |
17mg |
12.5g |
255mg |
53.5mg |
| PERCH, MIXED SPECIES | 1 fillet (60g) |
54.5 |
0.5g |
0 |
54mg |
11.5g |
161.5mg |
37mg |
| POLLOCK, ATLANTIC | 1/2 fillet (193g) |
177.5 |
2g |
0.5g |
137mg |
37.5g |
687mg |
166mg |
| POLLOCK, WALLEYE | 1 fillet (77g) |
62.5 |
0.5g |
0 |
54.5mg |
13g |
251mg |
76mg |
| POMPANO, FLORIDA | 1 fillet (112g) |
183.5 |
10.5g |
4g |
56mg |
20.5g |
426.5mg |
73mg |
| ROCKFISH, PACIFIC, MIXED SPECIES | 1 fillet (191g) |
179.5 |
3g |
0.5g |
67mg |
36g |
773.5mg |
114.5mg |
| SABLEFISH | 1/2 fillet (193g) |
376.5 |
6g |
6g |
94.5mg |
26g |
691mg |
108mg |
| SALMON, ATLANTIC, FARMED | 1/2 fillet (198g) |
362.5 |
21.5g |
4.5g |
117mg |
39.5g |
717mg |
117mg |
| SALMON, ATLANTIC, WILD | 1/2 fillet (198g) |
281 |
12.5g |
2g |
109mg |
39.5g |
970mg |
87mg |
| SALMON, CHINOOK | 1/2 fillet (198g) |
356.5 |
20.5g |
5g |
130.5mg |
39.5g |
780mg |
93mg |
| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| SALMON, CHUM | 1/2 fillet (198g) |
237.5 |
7.5g |
1.5g |
146.5mg |
40g |
849.5mg |
99mg |
| SALMON, COHO, FARMED | 1 fillet (159g) |
254.5 |
12g |
3g |
81mg |
34g |
715.5mg |
74.5mg |
| SALMON, COHO, WILD | 1/2 fillet (198g) |
289 |
11.5g |
2.5g |
89mg |
43g |
837.5mg |
91mg |
| SALMON, PINK | 1/2 fillet (159g) |
184.5 |
5.5g |
1g |
82.5mg |
31.5g |
513.5mg |
106.5mg |
| SALMON, SOCKEYE | 1/2 fillet (198g) |
332.5 |
17g |
3g |
123mg |
42g |
774mg |
93mg |
| SARDINE, ATLANTIC, CANNED IN OIL | 2 sardines (24g) |
50 |
2.5g |
0.5g |
34mg |
6g |
95.5mg |
121mg |
| SARDINE, PACIFIC, CANNED IN TOMATO SAUCE | 1 sardine (38g) |
67.5 |
4.5g |
1g |
23mg |
6g |
129.5mg |
157.5mg |
| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| SEA BASS, MIXED SPECIES | 1 fillet (129g) |
125 |
2.5g |
0.5g |
53mg |
24g |
330mg |
87.5mg |
| SEA TROUT, MIXED SPECIES | 1 fillet (238g) |
247.5 |
8.5g |
2.5g |
197.5mg |
40g |
811.5mg |
138mg |
| SHARK, MIXED SPECIES | 100g |
130 |
4.5g |
1g |
51mg |
21g |
160mg |
79mg |
| SNAPPER, MIXED SPECIES | 1 fillet (218g) |
218 |
3g |
0.5g |
80.5mg |
44.5g |
909mg |
139.5mg |
| SOLE | 1 fillet (163g) |
148.5 |
2g |
0.5g |
78mg |
30.5g |
588.5mg |
132mg |
| SPOT | 1 fillet (64g) |
78.5 |
3g |
1g |
38.5mg |
12g |
317.5mg |
18.5mg |
| STRIPED BASS | 1 fillet (159g) |
154 |
3.5g |
1g |
127mg |
28g |
407mg |
109.5mg |
| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| SWORDFISH | 1 piece (136g) |
164.5 |
5.5g |
1.5g |
53mg |
27g |
391.5mg |
122.5mg |
| TILEFISH | 1 fillet (193g) |
185.5 |
4.5g |
1g |
96.5mg |
34g |
835.5mg |
102.5mg |
| TUNA, BLUEFIN | 3 oz. (85g) |
122.5 |
4g |
1g |
32.5mg |
20g |
214mg |
33mg |
| TUNA, SKIPJACK | 3 oz. (85g) |
87.5 |
1g |
0.5g |
40mg |
18.5g |
346mg |
31.5mg |
| TUNA, YELLOWFIN | 3 oz. (85g) |
92 |
1g |
0 |
38.5mg |
20g |
377.5mg |
31.5mg |
| TUNA, LIGHT, CANNED IN OIL** | 3 oz. (85g) |
168.5 |
7g |
1.5g |
15.5mg |
25g |
176mg |
301mg |
| TUNA, LIGHT, CANNED IN WATER** | 3 oz. (85g) |
98.5 |
0.5g |
0 |
25.5mg |
21.5g |
201.5mg |
287.5mg |
| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| TUNA, WHITE, CANNED IN OIL** | 3 oz. (85g) |
158 |
7g |
1.5g |
26.5mg |
22.5g |
283mg |
336.5mg |
| TUNA, WHITE, CANNED IN WATER** | 3 oz. (85g) |
108 |
2.5g |
0.5g |
35.5mg |
20g |
201.5mg |
320.5mg |
| WHITEFISH, MIXED SPECIES | 1 fillet (198g) |
265.5 |
11.5g |
2g |
119mg |
38g |
627.5mg |
101mg |
| WHITING, MIXED SPECIES | 1 fillet (92g) |
83 |
1g |
0 |
61.5mg |
17g |
229mg |
66mg |
| **drained solids | ||||||||
Source: USDA - Nutrient Data Lab (Sept. 1996) *All data is for raw seafood, rounded to nearest 0.5
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SHELLFISH: |
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| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| ABALONE (MOLLUSK) | 3 oz. (85g) |
89.5 |
0.5g |
0 |
72.5mg |
14.5g |
212.5mg |
256mg |
| CLAM, MIXED SPECIES | 20 sm. (180g) |
74 |
1g |
0 |
34mg |
13g |
314mg |
56mg |
| CRAB, ALASKA KING | 1 leg (172g) |
144.5 |
1g |
0 |
72mg |
31.5g |
351mg |
1438mg |
| CRAB, BLUE | 1 crab (21g) |
18.5 |
0 |
0g |
16.5mg |
4g |
69mg |
61.5mg |
| CRAB, DUNGENESS | 1 crab (163g) |
140 |
1.5g |
0 |
96mg |
28.5g |
577mg |
481mg |
| CRAB, QUEEN | 3 oz. (85g) |
76.5 |
1g |
0 |
47mg |
15.5g |
147mg |
458mg |
| CRAB, SOFT-SHELL, FRIED | 1 crab (125g) |
334 |
18g |
4.5g |
45mg |
11g |
162.5mg |
1117.5mg |
| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| CRAYFISH, MIXED SPECIES, FARMED | 8 crayfish (27g) |
19.5 |
0.5g |
0 |
29mg |
4g |
70.5mg |
16.5mg |
| CRAYFISH, MIXED SPECIES, WILD | 8 crayfish (27g) |
21 |
0.5g |
0 |
31mg |
4.5g |
81.5mg |
15.5mg |
| LOBSTER, NORTHERN | 1 lobster (150g) |
135 |
1.5g |
0.5g |
142.5mg |
28g |
412.5mg |
444mg |
| LOBSTER, SPINY, MIXED SPECIES | 1 lobster (209g) |
234 |
3g |
0.5g |
146.5mg |
43g |
376mg |
370mg |
| MUSSEL, BLUE | 1 lg. (20g) |
17 |
0.5g |
0 |
5.5mg |
2.5g |
64mg |
57mg |
| OYSTER, EASTERN, FARMED | 6 med. (84g) |
49.5 |
1.5g |
0.5g |
21mg |
4.5g |
104mg |
149.5mg |
| OYSTER, EASTERN, WILD | 6 med. (84g) |
57 |
2g |
0.5g |
44.5mg |
6g |
131mg |
177mg |
| ITEM | SERVING | CALOR. | FAT | SAT. FAT | CHOLEST. | PROT. | POTAS. | SOD. |
| OYSTER, PACIFIC | 1 med. (50g) |
40.5 |
1g |
0.5g |
25mg |
4.5g |
84mg |
53mg |
| SCALLOP, MIXED SPECIES | 2 lg. (30g) |
26.5 |
0 |
0 |
10mg |
5g |
96.5mg |
48.5mg |
| SHRIMP, MIXED SPECIES | 4 lg. (28g) |
29.5 |
0.5g |
0 |
42.5mg |
5.5g |
52mg |
41.5mg |
| SQUID, MIXED SPECIES | 1 oz. (28.5g) |
26 |
0.5g |
0 |
66mg |
4.5g |
69.5mg |
12.5mg |
Source: USDA - Nutrient Data Lab (Sept. 1996) *All data is for raw seafood, rounded to nearest 0.5
