Nutritional Information - Fish

© Compiled by Michelle Jones, editor of CookingLow-Fat.com

Fish is a great resource for protein and should be included in every healthy diet, especially salmon which is high in omega-3 fatty acids (buy it every time it goes on sale!)  Aim for including fish in your diet at least 2 to 3 times a week.

Just to give you a rough idea, 1 ounce of uncooked...

Cod Fish: 23 cal, 5.1g protein, 0g carb, .2g fat, 10 g chol, 20mg sodium, 0g fiber. 

Flounder: 26 cal, 5.3g protein, 0g carb, .3g fat, 14 g chol, 23mg sodium, 0g fiber. 

Halibut: 31 cal, 5.9g protein, 0g carb, .6g fat, 9g chol, 15mg sodium, 0g fiber. 

Mackerel: 58 cal, 5.3g protein, 0g carb, 3.9g fat, 20g chol, 26mg sodium, 0g fiber. (high source of omega-3)

Red snapper: 28 cal, 5.8g protein, 0g carb, .4g fat, 10g chol, 18mg sodium, 0g fiber. 

Salmon, Atlantic: 40 cal, 5.6g protein, 0g carb, 1.8g fat, 16g chol, 113mg sodium, 0g fiber. (high source of omega-3)

Swordfish: 34 cal, 5.6g protein, 0g carb, 1.1g fat, 11g chol, 11mg sodium, 0g fiber. 

Trout: 42 cal, 5.9g protein, 0g carb, 1.9g fat, 16g chol, 15mg sodium, 0g fiber. 

Tuna, bluefin: 41 cal, 6.6g protein, 0g carb, 1.4g fat, 11g chol, 11mg sodium, 0g fiber. 

Tuna, yellowfin: 31 cal, 6.6g protein, 0g carb, .3g fat, 13g chol, 10mg sodium, 0g fiber. 

Sardines are also high in omega-3s (although also high in sodium), here's their nutritional info as well...

2 medium Atlantic sardines, in oil, drained:  50 cal, 5.9g protein, 0g carb, 2.8g fat, 34g chol, 121mg sodium, 0g fiber. 

Our favorite source for nutritional information... The Complete Book of Food Counts

Have a great fish recipe to share?  Contact Michelle!