|
|
 |
Maryland Seafood Nutrition Chart
|
|
Calories
|
Protein G.
|
Total Fat G.
|
Omega - 3 Fatty Acids G.
|
Sat. Fat. G.
|
*Cholesterol
|
|
Striped Bass
|
105
|
19
|
2.5
|
.8
|
.5
|
88
|
|
Bluefish
|
135
|
21
|
4.6
|
.9
|
.9
|
65
|
|
Catfish,
|
Farmed Raised
|
129
|
15
|
6.8
|
.2
|
1.5
|
54
|
|
Wild
|
89
|
15
|
2.4
|
.2
|
.6
|
|
|
Croaker
|
104
|
17
|
3.1
|
.3
|
1
|
61
|
|
Drum
|
130
|
19
|
5.3
|
.8
|
1.2
|
70
|
|
Eel
|
201
|
20
|
12.7
|
.7
|
2.5
|
138
|
|
Flounder
|
99
|
20
|
1.3
|
.4
|
.3
|
58
|
|
Herring
|
173
|
19
|
9.8
|
1.8
|
2.2
|
65
|
|
Perch (mixed)
|
99
|
21
|
1.0
|
.3
|
.2
|
98
|
|
Shad
|
214
|
18
|
15.0
|
2.6
|
3.1
|
82
|
|
Shark
|
130
|
20
|
4.5
|
.6
|
.9
|
54
|
|
Spot
|
134
|
20
|
5.3
|
.8
|
1.5
|
65
|
|
Sea Trout
|
113
|
18
|
3.9
|
.4
|
1.0
|
90
|
|
Blue Crab
|
87
|
17
|
1.5
|
.4
|
.1
|
84
|
|
Clams (mixed)
|
126
|
21
|
1.6
|
.3
|
.1
|
57
|
|
Mussels, Blue
|
146
|
20
|
3.8
|
.5
|
.7
|
48
|
|
Oysters, Eastern
|
116
|
11
|
4.1
|
1.1
|
1.3
|
89
|
|
Soft Shell Blue Crab3)
|
63
|
13
|
1.1
|
|
|
86
|
Maryland Seafood Nutrition Chart
|
|
Calcium*
|
Iron*
|
Magnesium*
|
Phosphorus*
|
Potassium*
|
|
Striped Bass
|
16
|
.9
|
43
|
216
|
279
|
|
Bluefish
|
8
|
.5
|
36
|
247
|
405
|
|
Catfish,
|
Farmed Raised
|
8
|
.7
|
22
|
208
|
273
|
|
Wild
|
9
|
.3
|
34
|
258
|
356
|
|
Croaker
|
15
|
.3
|
40
|
210
|
345
|
|
Drum
|
65
|
.9
|
32
|
196
|
300
|
|
Eel
|
21
|
.5
|
21
|
237
|
297
|
|
Flounder
|
15
|
.2
|
49
|
246
|
292
|
|
Herring
|
63
|
1.2
|
35
|
258
|
356
|
|
Perch (mixed)
|
87
|
.9
|
32
|
218
|
292
|
|
Shad
|
51
|
1.0
|
32
|
297
|
418
|
|
Shark
|
34
|
.8
|
49
|
210
|
160
|
|
Spot
|
15
|
.3
|
46
|
202
|
541
|
|
Sea Trout
|
19
|
.3
|
34
|
273
|
371
|
|
Blue Crab
|
87
|
.7
|
27
|
174
|
278
|
|
Clams (mixed)
|
78
|
23
|
15
|
287
|
534
|
|
Mussels, Blue
|
28
|
5.7
|
31
|
242
|
228
|
|
Oysters, Eastern
|
77
|
10.1
|
81
|
173
|
239
|
|
Soft Shell Blue Crab3)
|
|
1.7
|
|
|
|
1)
2)
3)
|
Nutritional analysis
based on skinless, edible, 3 ounce cooked portion.
Source: U.S.D.A. National Nutrient Database for
Standard Reference, Release 15 – 15, 2002
Source: U.S.D.A. Handbook 8-15, 1987
|
Maryland Seafood Nutrition Chart
|
|
Sodium*
|
Zinc*
|
Copper*
|
Manganese*
|
Selenium mcg
|
Ascorbic Acid*
|
Thiamin*
|
|
Striped Bass
|
75
|
.4
|
.03
|
.01
|
39.8
|
0
|
.09
|
|
Bluefish
|
65
|
.8
|
.05
|
.02
|
39.8
|
0
|
.05
|
|
Catfish,
|
Farmed Raised
|
68
|
.8
|
.1
|
.01
|
12.3
|
.7
|
.3
|
|
Wild
|
43
|
.5
|
.03
|
.02
|
12.2
|
.7
|
.1
|
|
Croaker
|
56
|
.4
|
.04
|
.02
|
36.5
|
0
|
.07
|
|
Drum
|
82
|
.7
|
.25
|
.76
|
13.8
|
.9
|
.06
|
|
Eel
|
54
|
1.7
|
.02
|
.03
|
7.2
|
1.5
|
.15
|
|
Flounder
|
89
|
.5
|
.02
|
.17
|
49.5
|
0
|
.06
|
|
Herring
|
98
|
1.0
|
.1
|
.03
|
39.8
|
.6
|
.09
|
|
Perch (mixed)
|
67
|
1.2
|
.16
|
.76
|
13.7
|
1.4
|
.06
|
|
Shad
|
55
|
.4
|
.07
|
.04
|
39.8
|
0
|
.15
|
|
Shark
|
79
|
.4
|
.03
|
.01
|
36.5
|
0
|
.04
|
|
Spot
|
31
|
.5
|
.05
|
.03
|
39.8
|
0
|
.15
|
|
Sea Trout
|
63
|
.4
|
.03
|
.01
|
39.8
|
0
|
.05
|
|
Blue Crab
|
237
|
3.6
|
.5
|
.16
|
34.2
|
2.7
|
.08
|
|
Clams (mixed)
|
95
|
2.3
|
.58
|
.85
|
54.4
|
18.8
|
.12
|
|
Mussels, Blue
|
314
|
2.2
|
.12
|
5.7
|
76.2
|
11.6
|
.25
|
|
Oysters, Eastern
|
359
|
154
|
6.4
|
.59
|
60.9
|
5.1
|
.16
|
|
Soft Shell Blue Crab
3)
|
507
|
|
|
|
|
|
|
Maryland Seafood Nutrition Chart
|
|
Riboflavin*
|
Niacin*
|
Pantothenic Acid *
|
Vitamin B6 mg.
|
Folate mcg.
|
Vitamin B12 mcg.
|
Vitamin A iu
|
|
Striped Bass
|
.03
|
2.1
|
.7
|
.29
|
9
|
3.7
|
88
|
|
Bluefish
|
.08
|
6.3
|
.8
|
.39
|
2
|
5.2
|
390
|
|
Catfish,
|
Farmed Raised
|
.06
|
2.1
|
.5
|
.13
|
6
|
2.3
|
43
|
|
Wild
|
.05
|
2.0
|
.7
|
.09
|
9
|
2.4
|
43
|
|
Croaker
|
.09
|
4.2
|
.7
|
.3
|
15
|
2.5
|
60
|
|
Drum
|
.17
|
2.4
|
.7
|
.29
|
14
|
1.9
|
167
|
|
Eel
|
.04
|
3.8
|
.2
|
.06
|
15
|
2.4
|
3222
|
|
Flounder
|
.09
|
1.8
|
.4
|
.20
|
8
|
2.1
|
32
|
|
Herring
|
.25
|
3.5
|
.6
|
.29
|
10
|
11.7
|
87
|
|
Perch (mixed)
|
.10
|
1.6
|
.7
|
.11
|
5
|
1.8
|
27
|
|
Shad
|
.26
|
9.1
|
.7
|
.39
|
14
|
.1
|
102
|
|
Shark
|
.06
|
2.9
|
.6
|
.40
|
3
|
1.4
|
233
|
|
Spot
|
.22
|
7.2
|
.7
|
.39
|
5
|
2.9
|
98
|
|
Sea Trout
|
.17
|
2.4
|
.7
|
.39
|
5
|
2.9
|
98
|
|
Blue Crab
|
.04
|
2.8
|
.3
|
.01
|
42
|
6.2
|
6
|
|
Clams (mixed)
|
.36
|
2.8
|
.5
|
.09
|
24
|
84.0
|
485
|
|
Mussels, Blue
|
.35
|
2.5
|
.8
|
.08
|
64
|
20.4
|
258
|
|
Oysters, Eastern
|
.15
|
2.1
|
.2
|
.1
|
12
|
29.7
|
153
|
|
Soft Shell Blue Crab
3)
|
|
|
|
|
|
|
|
*Measured in Milligrams
|
Compiled By:
|
Maryland Department of
Agriculture – Aquaculture Development
and Seafood Marketing Program
Noreen L. Eberly,
R.D., L.D. (410) 841-5820, www.mda.state.md.us
A note on trans-fatty
acids: finfish and shellfish do not
contain trans-fatty acids. Trans-fatty
acids are found in foods such as vegetable shortening, some margarine,
crackers, candies, baked goods, cookies, snack foods, fried foods, salad
dressings, and many processed foods.
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|
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