Fish Nutrition - Including nutritional values for shellfish
OPH Good Housekeeping
Fish nutrition...
Finding nutritional food for you and your family is all part of good housekeeping. Below is a fantastic table of nutritional figures.
Fish and shellfish are excellent food to eat as they are good for body as well as mind. It is an essential part of a balnced diet.
Check the list below to see how your favourite type of fish shapes up.
Fish
All values are per 100g
| Food item | calories | Fat | carbohydrates | Protein content | Nutritional value |
Anchovies (25g) | 45 | low/medium | 1 | Excellent | Excellent |
bass | 90 | low/medium | 1 | Excellent | Excellent |
Bream | 135 | low/medium | 1 | Excellent | Excellent |
Calamari | 70 | low/medium | 1 | Excellent | Excellent |
Caviar (20g) | 50 | low/medium | 1 | Excellent | Excellent |
Cod | 80 | low/medium | 1 | Excellent | Excellent |
Breaded fillet (100g) | 200 | medium/high | 15 | Very good | Very good |
(per fillet) | 250 | medium/high | 20 | Very good | Very good |
Dover sole | 80 | low/medium | 1 | Excellent | Excellent |
Flounder | 70 | low/medium | 1 | Excellent | Excellent |
Haddock |
Fresh | 100 | low/medium | 1 | Excellent | Excellent |
Smoked | 100 | low/medium | 1 | Excellent | Excellent |
Herring | 230 | low/medium | 1 | Excellent | Excellent |
Kipper | 205 | low/medium | 1 | Excellent | Excellent |
Lemon sole | 95 | low/medium | 1 | Excellent | Excellent |
Mackerel |
Peppered | 355 | medium/high | 1 | Very good | Very good |
Smoked | 190 | low/medium | 1 | Excellent | Excellent |
Salmon |
Fresh | 200 | medium | 1 | Excellent | Excellent |
Tinned | 150 | medium | 1 | Excellent | Excellent |
Smoked | 180 | medium | 1 | Excellent | Excellent |
Sardines |
Fresh | 65 | low/medium | 1 | Excellent | Excellent |
Tinned (in oil) | 220 | medium/high | 1 | Excellent | Excellent |
Swordfish | 120 | low/medium | 1 | Excellent | Excellent |
Trout |
Rainbow | 125 | medium | 1 | Excellent | Excellent |
Smoked | 135 | low/medium | 1 | Excellent | Excellent |
Tuna |
Fresh | 120 | low | 1 | Excellent | Excellent |
Tinned (oil) | 180 | medium/high | 1 | Excellent | Excellent |
Tinned (brine) | 105 | low | 1 | Excellent | Excellent |
whiting | 90 | low/medium | 1 | Excellent | Excellent |
Prepared Fish
All values are per 100g
| Food item | calories | Fat | carbohydrates | Protein content | Nutritional value |
Cod fillets | 76 | medium | 1 | Very good | Very good |
Fish fingers (100g) | 170 | medium/high | 13 | Good | Good |
Each | 50 | medium/high | 4 | Good | Good |
Haddock fillets | 73 | medium | 1 | Very good | Very good |
Shellfish
All values are per 100g
| Food item | calories | Fat | carbohydrates | Protein content | Nutritional value |
Clams | 80 | medium | 1 | Excellent | Excellent |
Cockles | 50 | medium | 1 | Excellent | Excellent |
Crab |
Fresh | 120 | low/medium | 1 | Excellent | Excellent |
Tinned | 80 | low/medium | 1 | Excellent | Excellent |
Lobster | 120 | medium | 1 | Excellent | Excellent |
Mussels | 88 | medium | 1 | Excellent | Excellent |
Oysters | 120 | medium | 1 | Excellent | Excellent |
Prawns | 100 | low | 1 | Excellent | Excellent |
Scallops | 100 | medium | 1 | Excellent | Excellent |
whelks | 50 | medium | 1 | Excellent | Excellent |
Thanks for reading our good housekeeping page on fish nutrition. Why not check out our recipe pages?
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