Fish Choice
|
Nutrition Notes
|
Calories
|
Anchovies in Olive Oil, 5
|
Heart-healthy omega-3's, calcium and
iron. Avoid is you suffer from gout and high blood pressure.
|
42
|
Sea Bass
|
This delicately flavored fish is a powerhouse
of nutrition from heart-healthy omega-3's to magnesium. Sea bass brought
in from the tropic waters
may contain a deadly toxin causing ciguatera poisoning. Risk minimized by
avoiding the fish
liver, intestines, eyes, brains, roe or sex organs of the sea bass.
|
105
|
Striped Bass
|
Striped Bass should only be eaten from
commercial fishing sources which get their fish from freshwater
ponds, lakes and streams.
|
82
|
Bluefish
|
Excellent source of Vitamin B-12 and
niacin.
|
105
|
Carp
|
Body builder; excellent source of Vitamin
B-12.
|
138
|
Catfish-Fried
|
Excellent source of Vitamin B-12 as
well as protein and iron.
|
195
|
Caviar-Red/Black, 1 Tablespoon
|
Extremely high in calories though good
source of iron and magnesium.
|
40
|
Cod-Atlantic
|
Low in fat and calories.
|
89
|
Croaker-Fried
|
Excellent source of Vitamin B-12 as
well as protein magnesium and iron.
|
188
|
Eel
|
Excellent source of Vitamin A and B-12;
plentiful in niacin, thiamine and zinc.
|
201
|
Flounder
|
Excellent source of Vitamin B-12 and
protein.
|
99
|
Grouper
|
Low in fat. Avoid the yellowfin
and misty groupers when traveling in the Bahamas and West Indies
due to ciguatera poisoning.
|
100
|
Haddock
|
Low fat protein packed fish.
|
95
|
Halibut
|
Excellent source of Vitamin B-12 as
well as protein and niacin.
|
119
|
Herring-Atlantic
|
Omega-3's, B-12 and iron.
|
173
|
Herring-Kippered, 1.5 ounces
|
Scandinavian favorite but extremely
high in sodium and purines. Smoked herring contains tyramine;
avoid if taking a MAO inhibitor.
|
87
|
Herring-Pickled, 1/2 ounce
|
High in sodium, purines and tyramine.
Avoid if taking a MAO inhibitor.
|
39
|
Mackerel-Atlantic
|
Among the healthiest choices of finfish;
may lower triglycerides and breast cancer risk.
|
223
|
Mackerel-King
|
Lower in calories than Atlantic Mackerel
but contains much less omega-3's.
|
89
|
Mahimahi
|
Low fat, high in protein.
|
72
|
Monkfish
|
'The poor man's lobster'. Good
source of protein that is low in fat, sodium and cholesterol.
|
65
|
Mullet
|
Low fat source of protein.
|
128
|
Ocean Perch
|
Low fat source of protein and Vitamin
B-12.
|
103
|
Octopus
|
Excellent source of Vitamin B-12, iron,
Vitamin B-6.
|
70
|
Orange Roughy
|
Low cholesterol.
|
107
|
Pike
|
Super high-protein; low in sodium and
fat.
|
96
|
Pollack
|
Vitamin B-12 rich!
|
96
|
Pompano
|
Vitamin B-12 rich!
|
179
|
Roe
|
Vitamin B-12 rich! Also great
source of Vitamin C, folate, omega-3's and riboflavin.
|
119
|
Sablefish
|
Vitamin B-12 rich! Good source
of omega-3's.
|
219
|
Salmon-Chinook
|
Low cholesterol, Vitamin B-12, niacin,
Vitamin B-6 and a bit of omega-3's.
|
99
|
Salmon-Canned
|
Lean, great protein source and good
source for omega- 3's.
|
120
|
Sardines-Canned in Oil, 1 ounce
|
Vitamin B-12 rich! Good source
of omega-3's.
|
50
|
Shad
|
Good source of niacin, riboflavin and
B-6.
|
167
|
Shark
|
Rich in Vitamin B-12. Good source
of magnesium, niacin, Vitamin B-6 and omega-3's.
|
111
|
Smelt
|
Vitamin B-12 rich! Good source
of omega-3's.
|
105
|
Snapper
|
Dieter's delight - super low in fat.
|
109
|
Sole
|
Vitamin B-12 rich! Good source
of omega-3's.
|
99
|
Squid-Fried
|
Loaded with cholesterol and sodium.
|
149
|
Sturgeon-Smoked
|
Primarily famous for caviar made from
its eggs. Nutritious delicacy low in fat.
|
147
|
Swordfish
|
Vitamin B-12 rich! Good source
of omega-3's.
|
132
|
Tilefish
|
Low in fat.
|
125
|
Trout-Rainbow
|
Vitamin B-12 rich! Good source
of omega-3's.
|
128
|
Tuna-Fresh
|
Loaded with niacin, Vitamin A, Vitamin
B-12, riboflavin, thiamine, iron, magnesium, Vitamin B-6 and omega-3's.
|
156
|
Tuna-Canned in Water
|
Super diet choice - low in fat.
|
111
|
Turbot
|
Low in fat.
|
81
|
Whitefish-Smoked
|
Vitamin B-12 rich!
|
92
|
Whiting
|
Low in fat.
|
98
|
SHELLFISH
|
Abalone-Fried
|
Protein rich.
|
161
|
Clams-Fried, 20 small
|
High in sodium.
|
380
|
Clams-Canned or Steamed
|
A single serving will give you a 6-week
supply of Vitamin B-12 and 2-days of iron.
|
130
|
Crab Cake, 2 ounces fried
|
Great source of Vitamin B12.
|
93
|
Crab-Alaskan King
|
High in Vitamin B-12; low in fat.
|
82
|
Crab-Blue
|
Excellent source of Vitamin B-12.
|
87
|
Crab-Soft Shell, 1
|
Excellent source of Vitamin B-12. High
in purines and sodium.
|
334
|
Crayfish
|
Low in fat and packed with protein.
|
97
|
Lobster
|
Excellent low-fat source of Vitamin
B-12.
|
83
|
Mussels-Blue
|
Packed with iron and Vitamin B-12.
|
146
|
Oysters-Fried, 6 medium
|
High in sodium.
|
173
|
Oysters-Steamed or Uncooked, 6 medium
|
Loaded with iron and zinc.
|
58
|
Scallops, 2 large
|
Excellent source of Vitamin B-12.
|
67
|
Shrimp-Fried
|
High in fat, sodium and calories.
|
206
|
Shrimp-Steamed
|
Excellent source of Vitamin B-12.
|
84
|
Whelks
|
Super source of iron, magnesium and
Vitamin B-12. One of the lowest in fat marine foods you can eat.
|
234
|