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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?

From Fish Nutrition, to Food Nutrition
OPH Good Housekeeping & Homemaking hompage


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