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. 2016 Oct 17;18(11):69. doi: 10.1007/s11936-016-0487-1

Table 1.

Select macro- and micronutrient content per 100 g of seafood/fish

Dietary Sourcea Varietyb EPA (g) DHA (g) EPA+DHA (g) Protein (g) VD (IU) VB12 (μg) Se (μg) K (mg) Mg (mg)
Salmon Atlantic, farmed 0.69 1.457 2.147 22.1 526 2.8 41.4 384 30
Atlantic, wild 0.411 1.429 1.84 25.44 – 3.05 46.8 628 37
Chinook 1.01 0.727 1.737 25.72 – 2.87 46.8 505 122
Coho, farmed 0.408 0.871 1.279 24.3 – 3.17 14.1 460 34
Coho, wild 0.401 0.658 1.059 23.45 451 5 38 434 33
Sockeye 0.299 0.56 0.859 26.48 670 4.47 35.5 436 36
Chum 0.299 0.505 0.804 25.82 – 3.46 46.8 550 28
Pink 0.218 0.399 0.617 24.58 522 4.73 37.6 439 32
Herring Pacific 1.242 0.883 2.125 21.01 – 9.62 46.8 542 41
Atlantic 0.909 1.105 2.014 23.03 214 13.14 15040 46.8 41
Mackerel Pacific and Jack 0.653 1.195 1.848 25.73 457 4.23 46.8 521 36
Spanish 0.294 0.952 1.246 23.59 – 7 40.6 554 38
Atlantic 0.504 0.699 1.203 23.85 – 19 51.6 401 97
Kingc 0.174 0.227 0.401 26 – 18 46.8 558 41
Sablefish 0.867 0.92 1.787 17.19 – 1.44 46.8 459 71
Tuna Bluefin 0.363 1.141 1.504 29.91 – 10.88 46.8 323 64
White, cannedd 0.233 0.629 0.862 23.62 – 1.17 65.7 237 33
Skipjack 0.091 0.237 0.328 28.21 – 2.19 46.8 522 44
Light, cannedd 0.047 0.223 0.27 25.51 – 2.99 80.4 237 27
Yellowfin 0.015 0.105 0.12 29.15 82 2.35 108.2 527 42
Anchovy Europeane 0.538 0.911 1.449 20.35 – 0.62 36.5 383 41
Halibut Greenland 0.674 0.504 1.178 18.42 – 0.96 46.8 344 33
Atlantic and Pacific 0.08 0.155 0.235 22.54 231 1.27 55.4 528 28
Bluefish 0.323 0.665 0.988 25.69 – 6.22 46.8 477 42
Sardine Atlanticf 0.473 0.509 0.982 24.62 193 8.94 52.7 397 39
Bass Striped 0.217 0.75 0.967 22.73 – 4.41 46.8 328 51
Freshwater 0.305 0.458 0.763 24.18 – 2.31 16.2 456 38
Sea 0.206 0.556 0.762 23.63 – 0.3 46.8 328 53
Trout Mixed 0.259 0.677 0.936 26.63 – 7.49 16.2 463 28
Rainbow 0.259 0.616 0.875 23.8 759 4.11 28.1 450 30
Tilefishc 0.172 0.733 0.905 24.49 – 2.5 51.5 512 33
Swordfishc 0.127 0.772 0.899 23.45 666 1.62 68.5 499 35
Sharkc,e 0.316 0.527 0.843 20.98 24 1.49 36.5 160 49
Mussels Blueg 0.276 0.506 0.782 23.8 – 24 89.6 268 37
Oyster Pacifice 0.438 0.25 0.688 9.45 – 16 77 168 22
Eastern, farmede 0.188 0.203 0.391 5.22 – 16.2 63.7 124 33
Eastern, wilde 0.177 0.136 0.313 5.71 1 8.75 19.7 156 18
Pollock Atlantic 0.091 0.451 0.542 24.92 – 3.68 46.8 456 86
Alaskah 0.086 0.423 0.509 23.48 51 3.66 44.1 430 81
Lobster Spinyg 0.341 0.139 0.48 26.41 – 4.04 59.2 208 51
Northerng 0.117 0.078 0.195 19 1 1.43 73.1 230 43
Queen Queeng 0.332 0.145 0.477 23.72 – 10.38 44.4 200 63
Kingg 0.295 0.118 0.413 19.35 – 11.5 40 262 63
Dungessg 0.281 0.113 0.394 22.32 – 10.38 47.6 408 58
Blueg 0.101 0.067 0.168 17.88 0 3.33 42.9 259 36
Snapper 0.048 0.273 0.321 26.3 – 3.5 49 522 37
Flatfish Flounder and Sole 0.168 0.132 0.3 15.24 139 1.31 32.6 197 22
Clamg 0.138 0.146 0.284 25.55 – 98.89 64 628 18
Shrimpg,h 0.135 0.141 0.276 22.78 4 1.66 49.5 170 37
Scallop Bay and Seag 0.072 0.104 0.176 20.54 2 2.15 21.7 314 37

EPA eicosapentaenoic acid, DHA docosahexaenoic acid, VD vitamin D, VB12 vitamin B12 (cobalamin), Se selenium, K potassium, Mg magnesium, − not available

aData from the U.S. Department of Agriculture National Nutrient Database for Standard Reference, Release 28 (Software v.2.6.1) [25]

bAll varieties cooked with dry heat unless otherwise specified

cSpecies with the highest levels of mercury [26]

dCanned in water, without salt, drained solids

eRaw

fCanned in oil, drained solids with bone

gCooked with moist heat

hMay have been previously frozen