Food Fare: Seafood Health Benefits & Nutrition Facts



From the Global Seafood Cookbook:


Seafood is an excellent source of essential minerals (iron, phosphorus, potassium and zinc), protein and vitamins (B, B-6, B-12, biotin and niacin). Canned fish (salmon or sardines) are also rich in calcium. In addition, many species of seafood are low in calories, cholesterol and sodium. Seafood contains roughly twenty percent of the same proteins found in poultry and red meat. There are certain varieties of fish that are high in fat such as catfish, mackerel and salmon (also a good source of Vitamin A), but their fat content is chiefly unsaturated. Oily fish (herring, mackerel, salmon, sardines and tuna) are also rich in Omega-3 acids.


The USDA (United States Department of Agriculture) Dietary Guidelines for Americans recommends people eat two servings (8 ounces) of seafood on a weekly basis. The USDA Choose My Plate site also reports that common portions and ounce equivalents for one ounce of cooked fish or shellfish is one can of tuna, drained (=3 to 4 ounce equivalents), one salmon steak (=4 to 6 ounce equivalents) and one small trout (=3 ounce equivalents).


From the USDA:


Why is it important to eat 8 ounces of seafood per week? Seafood contains a range of nutrients, notably the Omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood contributes to the prevention of heart disease. Smaller amounts of seafood are recommended for young children. Seafood varieties that are commonly consumed in the United States that are higher in EPA and DHA and lower in mercury include salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific mackerel (not king mackerel, which is high in mercury). The health benefits from consuming seafood outweigh the health risk associated with mercury, a heavy metal found in seafood in varying levels.


Top 11 Commonly Consumed SeafoodsOther benefits of a seafood-rich diet include:


Can lower blood pressure.

Can lower blood triglycerides (fats).

Can improve symptoms of inflammatory diseases such as arthritis and psoriasis.

Can reduce the risk of heart disease.

May improve heart function and reduce damage from heart disease.

May prolong life after a heart attack.

Data Source: Fish-Ex.


According to the American Journal of Preventive Medicine via the Seafood Nutrition Partnership, a new study undertaken by UCLA resident radiologist Dr. Cyrus Raji found that eating fish (baked or broiled, but never fried) is associated with larger gray matter volumes in brain areas responsible for memory and cognition in healthy elderly people.


USDA Seafood Nutrition Facts

Based on a 3 oz./84g cooked edible serving with no added ingredients.


Fish Species

Calories

Protein

Cholesterol

Total Fat

Sodium

Catfish

130

17g

50mg

6g

40mg

Crab

100

20g

95mg

1g

330mg

Clams (12 small)

110

17g

80mg

1.5g

95mg

Cod

90

20g

50mg

1g

65mg

Crayfish

70

15g

115mg

1g

80mg

Flounder/Sole

100

19g

55mg

1.5g

100mg

Grouper

100

21g

40mg

1g

45mg

Haddock

100

21g

70mg

1g

85mg

Halibut

120

23g

40mg

2g

60mg

Herring

210

18g

85mg

15g

80mg

Lobster

80

17g

60mg

0.5g

320mg

Mackerel

170

20g

50mg

9g

95mg

Mahi-Mahi

90

20g

80mg

1g

95mg

Monkfish

80

16g

30mg

2g

20mg

Mussels

150

20g

50mg

4g

310mg

Ocean Perch

110

21g

45mg

2g

95mg

Octopus

140

25g

80mg

2g

390mg

Orange Roughy

80

16g

20mg

1g

70mg

Oysters (12 medium)

100

10g

80mg

4g

300mg

Pollock

90

20g

80mg

1g

110mg

Rainbow Trout

140

20g

55mg

6g

35mg

Redfish

110

21g

50mg

2g

95mg

Rockfish

110

21g

40mg

2g

70mg

Salmon (Atlantic, Chinook, Coho & Sockeye)

200

24g

70mg

10g

55mg

Salmon (Chum & Pink)

130

22g

70mg

4g

65mg

Scallops (6 lg. or 14 sm.)

140

27g

65mg

1g

310mg

Sea Bass

110

20g

45mg

2g

75mg

Shrimp

100

21g

170mg

1.5g

240mg

Snapper

100

21g

40mg

2g

70mg

Squid

150

15g

220mg

6g

260mg

Swordfish

120

16g

40mg

6g

100mg

Tilapia

110

22g

75mg

2.5g

30mg

Tuna

130

26g

50mg

1.5g

40mg

Turbot

100

17g

50mg

3g

160mg

Whitefish

150

21g

65mg

6g

55mg

Whiting

100

20g

70mg

2g

110mg

Data Source: USDA (United States Department of Agriculture).




Food Fare: Seafood Recipes

 

Back to Seafood Recipes

 

Global Seafood Cookbook

 

^Back to top^


Quick Menu

 

HOMERecipes | News & Updates | About Food Fare | Contact | Site Map

 

Web Site by Webs Divine