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Mineral Nutrients in Seafood List

Food Description Portion Calcium mg Iron mg Phosphorous mg Potassium mg Sodium mg Zinc mg Copper mg Flouride mcg Magnesium mg Selenium mcg Mercury PPM
Crustaceans, crab, alaska king 3.5 oz 59 0.76 280 262 1072 7.62 1.18   0.04 40 0.06
Crustaceans, crab, alaska king, imitation, made from surimi 3.5 oz 13 0.39 282 90 841 0.33 0.03   0.011 22.3 0.06
Crustaceans, crab, blue, cooked 3.5 oz 104 0.91 206 324 279 4.22 0.65   0.19 40.2 0.06
Crustaceans, crab, queen, cooked 3.5 oz 33 2.88 128 200 691 3.59 0.62   0.037 44.4 0.06
Crustaceans, crab, queen, raw 3.5 oz 26 2.5 133 173 539 2.8 0.57   0.03 34.6 0.06
Crustaceans, crayfish, mixed species, farmed, cooked, moist heat 3.5 oz 51 1.11 241 238 97 1.48 0.58   0.217 34.2 0.033
Crustaceans, crayfish, mixed species, farmed, raw 3.5 oz 25 0.55 218 261 62 1.01 0.24   0.146 28.4 0.033
Crustaceans, crayfish, mixed species, wild, cooked, moist heat 3.5 oz 60 0.83 270 296 94 1.76 0.69   0.522 36.7 0.033
Crustaceans, crayfish, mixed species, wild, raw 3.5 oz 27 0.84 256 302 58 1.3 0.42   0.226 31.6 0.033
Crustaceans, shrimp, mixed species, canned 3.5 oz 145 2.13 195 80 777 1.96 0.26 201 0.396 47.5 0.05
Crustaceans, shrimp, mixed species, cooked, breaded and fried 3.5 oz 67 1.26 218 225 344 1.38 0.27 166 0.1 41.7 0.05
Crustaceans, shrimp, mixed species, cooked, moist heat 3.5 oz 39 3.09 137 182 224 1.56 0.19   0.034 39.6 0.05
Crustaceans, shrimp, mixed species, raw 3.5 oz 52 2.41 205 185 148 1.11 0.26   0.05 38 0.05
Crustaceans, spiny lobster, mixed species, cooked, moist heat 3.5 oz 63 1.41 229 208 227 7.27 0.42   0.018 59.2 0.09
Crustaceans, spiny lobster, mixed species, raw 3.5 oz 49 1.22 238 180 177 5.67 0.38   0.015 46.2 0.09
Fish, anchovy, european, canned in oil, drained solids 3.5 oz 232 4.63 252 544 3668 2.44 0.34   0.1 68.1 0.043
Fish, bass, fresh water, mixed species, raw 3.5 oz 80 1.49 200 356 70 0.65 0.09   0.889 12.6  
Fish, bass, freshwater, mixed species, cooked, dry heat 3.5 oz 103 1.91 256 456 90 0.83 0.12   1.14 16.2  
Fish, bass, striped, cooked, dry heat 3.5 oz 19 1.08 254 328 88 0.51 0.04   0.019 46.8  
Fish, bass, striped, raw 3.5 oz 15 0.84 198 256 69 0.4 0.03   0.015 36.5  
Fish, carp, cooked, dry heat 3.5 oz 52 1.59 531 427 63 1.9 0.07   0.05 16.2 0.014
Fish, carp, raw 3.5 oz 41 1.24 415 333 49 1.48 0.06   0.042 12.6 0.14
Fish, catfish, channel, cooked, breaded and fried 3.5 oz 44 1.43 216 340 280 0.86 0.10   0.04 13.9 0.049
Fish, catfish, channel, farmed, cooked, dry heat 3.5 oz 9 0.82 245 321 80 1.05 0.12   0.02 14.5 0.049
Fish, catfish, channel, farmed, raw 3.5 oz 9 0.5 202 299 53 0.74 0.10   0.018 12.6 0.049
Fish, catfish, channel, wild, cooked, dry heat 3.5 oz 11 0.35 304 419 50 0.61 0.04   0.027 14.3 0.049
Fish, catfish, channel, wild, raw 3.5 oz 14 0.3 209 358 43 0.51 0.03   0.025 12.6 0.049
Fish, caviar, black and red, granular 3.5 oz 275 11.9 356 181 1500 0.95 0.11   0.05 65.5  
Fish, cisco, raw 3.5 oz 12 0.4 152 354 55 0.37 0.07   0.067 12.6  
Fish, cod, Atlantic, canned, solids and liquid 3.5 oz 21 0.49 260 528 218 0.58 0.04   0.02 38.1 0.095
Fish, cod, Atlantic, cooked, dry heat 3.5 oz 14 0.49 138 244 78 0.58 0.04   0.02 37.6 0.095
Fish, cod, Atlantic, dried and salted 3.5 oz 160 2.5 950 1458 7027 1.59 0.18   0.05 147.8 0.095
Fish, cod, Atlantic, raw 3.5 oz 16 0.38 203 413 54 0.45 0.03   0.015 33.1 0.095
Fish, cod, Pacific, cooked, dry heat 3.5 oz 9 0.33 223 517 91 0.51 0.03   0.015 46.8 0.095
Fish, cod, Pacific, raw 3.5 oz 7 0.26 174 403 71 0.4 0.03   0.012 36.5 0.095
Fish, croaker, Atlantic, cooked, breaded and fried 3.5 oz 32 0.86 217 340 348 0.52 0.07   0.08 38.8 0.072
Fish, croaker, Atlantic, raw 3.5 oz 15 0.37 210 345 56 0.42 0.04   0.025 36.5 0.072
Fish, dolphinfish, cooked, dry heat 3.5 oz 19 1.45 183 533 113 0.59 0.05   0.019 46.8  
Fish, dolphinfish, raw 3.5 oz 15 1.13 143 416 88 0.46 0.04   0.015 36.5  
Fish, drum, freshwater, cooked, dry heat 3.5 oz 77 1.15 231 353 96 0.85 0.30   0.897 16.2  
Fish, drum, freshwater, raw 3.5 oz 60 0.9 180 275 75 0.66 0.23   0.7 12.6  
Fish, eel, mixed species, cooked, dry heat 3.5 oz 26 0.64 277 349 65 2.08 0.03   0.04 8.3  
Fish, eel, mixed species, raw 3.5 oz 20 0.5 216 272 51 1.62 0.02   0.035 6.5  
Fish, fish portions and sticks, frozen, preheated 3.5 oz 26 1.01 182 216 421 0.48 0.06 134 0.212 16.5  
Fish, flatfish (flounder and sole species), cooked, dry heat 3.5 oz 18 0.34 289 344 105 0.63 0.03   0.02 58.2 0.045
Fish, flatfish (flounder and sole species), raw 3.5 oz 18 0.36 184 361 81 0.45 0.03   0.017 32.7 0.045
Fish, grouper, mixed species, raw 3.5 oz 27 0.89 162 483 53 0.48 0.02   0.014 36.5 0.465
Fish, haddock, cooked, dry heat 3.5 oz 42 1.35 241 399 87 0.48 0.03   0.03 40.5 0.031
Fish, haddock, raw 3.5 oz 33 1.05 188 311 68 0.37 0.03   0.025 30.2 0.031
Fish, haddock, smoked 3.5 oz 49 1.4 251 415 763 0.5 0.04   0.03 42.9 0.031
Fish, halibut, Atlantic and Pacific, cooked, dry heat 3.5 oz 60 1.07 285 576 69 0.53 0.04   0.02 46.8 0.252
Fish, halibut, Atlantic and Pacific, raw 3.5 oz 47 0.84 222 450 54 0.42 0.03   0.015 36.5 0.252
Fish, halibut, greenland, cooked, dry heat 3.5 oz 4 0.85 210 344 103 0.51 0.04   0.015 46.8 0.252
Fish, halibut, Greenland, raw 3.5 oz 3 0.66 164 268 80 0.4 0.03   0.012 36.5 0.252
Fish, herring, Atlantic, cooked, dry heat 3.5 oz 74 1.41 303 419 115 1.27 0.12   0.04 46.8 0.044
Fish, herring, Atlantic, kippered 3.5 oz 84 1.51 325 447 918 1.36 0.14   0.05 52.6 0.044
Fish, herring, Atlantic, raw 3.5 oz 57 1.1 236 327 90 0.99 0.09   0.035 36.5 0.044
Fish, herring, Pacific, cooked, dry heat 3.5 oz 106 1.44 292 542 95 0.68 0.10   0.058 46.8 0.044
Fish, herring, Pacific, raw 3.5 oz 83 1.12 228 423 74 0.53 0.08   0.045 36.5 0.044
Fish, mackerel, Atlantic, cooked, dry heat 3.5 oz 15 1.57 278 401 83 0.94 0.09   0.02 51.6 0.05
Fish, mackerel, Atlantic, raw 3.5 oz 12 1.63 217 314 90 0.63 0.07   0.015 44.1 0.05
Fish, mackerel, jack, canned, drained solids 3.5 oz 241 2.04 301 194 379 1.02 0.15   0.04 37.7  
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 3.5 oz 29 1.49 160 521 110 0.86 0.12   0.019 46.8 0.088
Fish, mackerel, Pacific and jack, mixed species, raw 3.5 oz 23 1.16 125 406 86 0.67 0.09   0.015 36.5 0.088
Fish, mackerel, salted 3.5 oz 66 1.4 254 520 4450 1.1 0.10     73.4  
Fish, mackerel, spanish, cooked, dry heat 3.5 oz 13 0.74 271 554 66 0.62 0.07   0.012 40.6 0.454
Fish, mackerel, spanish, raw 3.5 oz 11 0.44 205 446 59 0.49 0.06   0.014 36.5 0.454
Fish, ocean perch, Atlantic, cooked, dry heat 3.5 oz 137 1.18 277 350 96 0.61 0.03   0.02 55.5 0.03
Fish, ocean perch, Atlantic, raw 3.5 oz 107 0.92 216 273 75 0.48 0.03   0.015 43.3 0.03
Fish, perch, mixed species, cooked, dry heat 3.5 oz 102 1.16 257 344 79 1.43 0.19   0.9 16.1 0.03
Fish, perch, mixed species, raw 3.5 oz 80 0.9 200 269 62 1.11 0.15   0.7 12.6 0.03
Fish, pike, northern, cooked, dry heat 3.5 oz 73 0.71 282 331 49 0.86 0.07   0.31 16.2  
Fish, pike, northern, raw 3.5 oz 57 0.55 220 259 39 0.67 0.05   0.24 12.6  
Fish, pike, walleye, cooked, dry heat 3.5 oz 141 1.67 269 499 65 0.79 0.23   1.026 16.2  
Fish, pike, walleye, raw 3.5 oz 110 1.3 210 389 51 0.62 0.18   0.8 12.6  
Fish, pollock, walleye, cooked, dry heat 3.5 oz 6 0.28 482 387 116 0.6 0.06   0.02 43.4 0.041
Fish, pollock, walleye, raw 3.5 oz 5 0.23 376 326 99 0.44 0.04   0.015 21.9 0.041
Fish, rockfish, Pacific, mixed species, cooked, dry heat 3.5 oz 12 0.53 228 520 77 0.53 0.04   0.02 46.8  
Fish, rockfish, Pacific, mixed species, raw 3.5 oz 9 0.41 178 405 60 0.41 0.03   0.016 36.5  
Fish, roe, mixed species, cooked, dry heat 3.5 oz 28 0.77 515 283 117 1.28 0.13   0.013 51.7  
Fish, roe, mixed species, raw 3.5 oz 22 0.6 402 221 91 1 0.10   0.01 40.3  
Fish, roughy, orange, raw 3.5 oz 9 1.01 107 167 72 0.23 0.08   0.05 66.7 0.554
Fish, sablefish, cooked, dry heat 3.5 oz 45 1.64 215 459 72 0.41 0.03   0.019 46.8 0.22
Fish, sablefish, raw 3.5 oz 35 1.28 168 358 56 0.32 0.02   0.015 36.5 0.22
Fish, sablefish, smoked 3.5 oz 50 1.69 222 471 737 0.43 0.04   0.02 50.2 0.22
Fish, salmon, Atlantic, farmed, cooked, dry heat 3.5 oz 15 0.34 252 384 61 0.43 0.05   0.016 41.4  
Fish, salmon, Atlantic, farmed, raw 3.5 oz 9 0.34 240 363 59 0.36 0.05   0.011 24  
Fish, salmon, Atlantic, wild, cooked, dry heat 3.5 oz 15 1.03 256 628 56 0.82 0.32   0.021 46.8 0.014
Fish, salmon, Atlantic, wild, raw 3.5 oz 12 0.8 200 490 44 0.64 0.25   0.016 36.5 0.014
Fish, salmon, chinook, cooked, dry heat 3.5 oz 28 0.91 371 505 60 0.56 0.05   0.019 46.8 0.014
Fish, salmon, chinook, raw 3.5 oz 26 0.25 289 394 47 0.44 0.04   0.015 36.5 0.014
Fish, salmon, chum, canned, without salt, drained solids with bone 3.5 oz 249 0.7 354 300 75 1 0.10   0.02 43.3  
Fish, salmon, chum, cooked, dry heat 3.5 oz 14 0.71 363 550 64 0.6 0.07   0.019 46.8 0.014
Fish, salmon, chum, raw 3.5 oz 11 0.55 283 429 50 0.47 0.06   0.015 36.5 0.014
Fish, salmon, coho, farmed, cooked, dry heat 3.5 oz 12 0.39 332 460 52 0.47 0.09   0.021 14.1  
Fish, salmon, coho, wild, cooked, dry heat 3.5 oz 45 0.61 322 434 58 0.56 0.07   0.019 38 0.014
Fish, salmon, coho, wild, cooked, moist heat 3.5 oz 46 0.71 298 455 53 0.52 0.07   0.018 46.2 0.014
Fish, salmon, coho, wild, raw 3.5 oz 36 0.56 262 423 46 0.41 0.05   0.014 36.5 0.014
Fish, salmon, pink, canned, solids with bone and liquid 3.5 oz 213 0.84 329 326 554 0.92 0.10   0.02 33.2  
Fish, salmon, pink, cooked, dry heat 3.5 oz 17 0.99 295 414 86 0.71 0.10   0.019 57.2 0.014
Fish, salmon, pink, raw 3.5 oz 13 0.77 230 323 67 0.55 0.08   0.015 44.6 0.014
Fish, salmon, sockeye, canned, drained solids with bone 3.5 oz 221 0.69 315 288 360 1 0.15   0.039 34.3  
Fish, salmon, sockeye, canned, without salt, drained solids with bone 3.5 oz 239 1.06 326 377 75 1.02 0.08   0.03 35.4  
Fish, salmon, sockeye, cooked, dry heat 3.5 oz 7 0.55 276 375 66 0.51 0.07   0.02 37.8 0.014
Fish, salmon, sockeye, raw 3.5 oz 6 0.47 215 391 47 0.54 0.05   0.014 33.7  
Fish, sardine, Atlantic, canned in oil, drained solids with bone 3.5 oz 382 2.92 490 397 505 1.31 0.19   0.108 52.7 0.016
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone 3.5 oz 240 2.3 366 341 414 1.4 0.27   0.206 40.6 0.016
Fish, seatrout, mixed species, cooked, dry heat 3.5 oz 22 0.35 321 437 74 0.58 0.04   0.019 46.8  
Fish, seatrout, mixed species, raw 3.5 oz 17 0.27 250 341 58 0.45 0.03   0.015 36.5  
Fish, shad, american, raw 3.5 oz 47 0.97 272 384 51 0.37 0.06   0.042 36.5 0.065
Fish, shark, mixed species, cooked, batter-dipped and fried 3.5 oz 50 1.11 194 155 122 0.48 0.04   0.05 34 0.988
Fish, sheepshead, raw 3.5 oz 21 0.46 313 404 71 0.39 0.03   0.013 36.5 0.128
Fish, smelt, rainbow, cooked, dry heat 3.5 oz 77 1.15 295 372 77 2.12 0.18   0.9 46.8  
Fish, smelt, rainbow, raw 3.5 oz 60 0.9 230 290 60 1.65 0.14   0.7 36.5  
Fish, snapper, mixed species, raw 3.5 oz 32 0.18 198 417 64 0.36 0.03   0.013 38.2 0.189
Fish, spot, cooked, dry heat 3.5 oz 18 0.41 238 636 37 0.65 0.06   0.045 46.8  
Fish, spot, raw 3.5 oz 14 0.32 186 496 29 0.51 0.05   0.035 36.5  
Fish, sturgeon, mixed species, cooked, dry heat 3.5 oz 17 0.9 271 364 69 0.54 0.05   0.03 16.2  
Fish, sturgeon, mixed species, raw 3.5 oz 13 0.7 211 284 54 0.42 0.04   0.025 12.6  
Fish, sturgeon, mixed species, smoked 3.5 oz 17 0.93 281 379 739 0.56 0.05   0.03 20.1  
Fish, sucker, white, cooked, dry heat 3.5 oz 90 1.67 269 487 51 0.96 0.25   0.769 16.2  
Fish, sucker, white, raw 3.5 oz 70 1.3 210 380 40 0.75 0.20   0.6 12.6  
Fish, sunfish, pumpkin seed, cooked, dry heat 3.5 oz 103 1.54 231 449 103 1.99 0.39   0.897 16.2  
Fish, sunfish, pumpkin seed, raw 3.5 oz 80 1.2 180 350 80 1.55 0.30   0.7 12.6  
Fish, surimi 3.5 oz 9 0.26 282 112 143 0.33 0.03   0.011 28.1  
Fish, swordfish, cooked, dry heat 3.5 oz 6 1.04 337 369 115 1.47 0.16   0.02 61.7 0.976
Fish, swordfish, raw 3.5 oz 4 0.81 263 288 90 1.15 0.13   0.019 48.1 0.976
Fish, trout, mixed species, cooked, dry heat 3.5 oz 55 1.92 314 463 67 0.85 0.24   1.091 16.2  
Fish, trout, mixed species, raw 3.5 oz 43 1.5 245 361 52 0.66 0.19   0.851 12.6 0.072
Fish, trout, rainbow, farmed, cooked, dry heat 3.5 oz 86 0.33 266 441 42 0.49 0.06   0.02 15 0.072
Fish, trout, rainbow, farmed, raw 3.5 oz 67 0.27 282 451 35 0.41 0.05   0.018 12.6 0.072
Fish, trout, rainbow, wild, cooked, dry heat 3.5 oz 86 0.38 269 448 56 0.51 0.06   0.021 13.2 0.072
Fish, trout, rainbow, wild, raw 3.5 oz 67 0.7 271 481 31 1.08 0.11   0.158 12.6 0.072
Fish, tuna salad 3.5 oz 17 1 178 178 402 0.56 0.15   0.04 41.2  
Fish, tuna, fresh, yellowfin, raw 3.5 oz 16 0.73 191 444 37 0.52 0.06   0.015 36.5 0.325
Fish, tuna, light, canned in oil, drained solids 3.5 oz 13 1.39 311 207 354 0.9 0.07 31 0.015 76 0.118
Fish, tuna, light, canned in water, drained solids 3.5 oz 11 1.53 163 237 338 0.77 0.05 18.6 0.011 80.4 0.118
Fish, tuna, white, canned in oil, drained solids 3.5 oz 4 0.65 267 333 396 0.47 0.13 31 0.016 60.1 0.118
Fish, tuna, white, canned in oil, drained solids 3.5 oz 4 0.65 267 333 396 0.47 0.13 31 0.016 60.1 0.118
Fish, tuna, white, canned in water, drained solids 3.5 oz 14 0.97 217 237 377 0.48 0.04   0.019 65.7 0.118
Fish, tuna, yellowfin, fresh, cooked, dry heat 3.5 oz 21 0.94 245 569 47 0.67 0.08   0.019 46.8 0.325
Fish, whitefish, mixed species, cooked, dry heat 3.5 oz 33 0.47 346 406 65 1.27 0.09   0.086 16.2 0.069
Fish, whitefish, mixed species, raw 3.5 oz 26 0.37 270 317 51 0.99 0.07   0.067 12.6 0.069
Fish, whiting, mixed species, cooked, dry heat 3.5 oz 62 0.42 285 434 132 0.53 0.04   0.13 41.1  
Fish, whiting, mixed species, raw 3.5 oz 48 0.34 222 249 72 0.88 0.03   0.104 32.1  
Fish, wolffish, Atlantic, cooked, dry heat 3.5 oz 8 0.12 256 385 109 1 0.04   0.019 46.8  
Fish, wolffish, Atlantic, raw 3.5 oz 6 0.09 200 300 85 0.78 0.03   0.015 36.5  
Jellyfish, dried, salted 3.5 oz 2 2.27 20 3 9690 0.42 0.14     42.2  
Mollusks, abalone, mixed species, cooked, fried 3.5 oz 37 3.8 217 284 591 0.95 0.23   0.07 51.8  
Mollusks, clam, mixed species, canned, drained solids 3.5 oz 92 28 338 628 112 2.73 0.69   1 48.6  
Mollusks, clam, mixed species, cooked, breaded and fried 3.5 oz 63 13.9 188 326 364 1.46 0.36   0.54 28.9  
Mollusks, clam, mixed species, raw 3.5 oz 46 14 169 314 56 1.37 0.34   0.5 24.3  
Mollusks, cuttlefish, mixed species, cooked, moist heat 3.5 oz 180 10.8 580 637 744 3.46 1.00   0.209 89.6  
Mollusks, cuttlefish, mixed species, raw 3.5 oz 90 6.02 387 354 372 1.73 0.59   0.11 44.8  
Mollusks, mussel, blue, cooked, moist heat 3.5 oz 33 6.72 285 268 369 2.67 0.15   6.8 89.6  
Mollusks, mussel, blue, raw 3.5 oz 26 3.95 197 320 286 1.6 0.09   3.4 44.8  
Mollusks, oyster, eastern, canned 3.5 oz 45 6.7 139 229 112 90.95 4.46   0.45 35.8 0.013
Mollusks, oyster, eastern, cooked, breaded and fried 3.5 oz 62 6.95 159 244 417 87.13 4.29   0.49 66.5 0.013
Mollusks, oyster, eastern, farmed, cooked, dry heat 3.5 oz 56 7.77 115 152 163 45.15 1.43   0.425 77.5 0.013
Mollusks, oyster, eastern, farmed, raw 3.5 oz 44 5.78 93 124 178 37.92 0.74   0.394 63.7 0.013
Mollusks, oyster, eastern, wild, cooked, dry heat 3.5 oz 45 4.33 136 168 244 73.6 3.46   0.288 71.7 0.013
Mollusks, oyster, eastern, wild, cooked, moist heat 3.5 oz 90 12 203 281 422 181.6 7.57   0.697 71.6 0.013
Mollusks, oyster, eastern, wild, raw 3.5 oz 45 6.66 135 156 211 90.81 4.45   0.367 63.7 0.013
Mollusks, oyster, Pacific, cooked, moist heat 3.5 oz 16 9.2 243 302 212 33.24 2.68   1.222 154 0.013
Mollusks, oyster, Pacific, raw 3.5 oz 8 5.11 162 168 106 16.62 1.58   0.643 77 0.013
Mollusks, scallop, mixed species, cooked, breaded and fried 3.5 oz 42 0.82 236 333 464 1.06 0.08   0.14 26.9 0.05
Mollusks, squid, mixed species, cooked, fried 3.5 oz 39 1.01 251 279 306 1.74 2.11   0.07 51.8 0.05
Mollusks, squid, mixed species, raw 3.5 oz 32 0.68 221 246 44 1.53 1.89   0.035 44.8 0.07
For Macronutrients in this food list Click here. Nutrient data is from the USDA Nutrient database.
Mercury Levels are from US FDA Mercury Levels in Commercial Fish and shellfish.
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