There are very few foods on Earth rich in healthy omega-3 fatty amino acids, which are necessary for normal life. They enter the body exclusively from food, since humans cannot synthesize them on their own. What is the source of omega-3? In fact, there is not much choice. Oils, some types of nuts and legumes, certain representatives of cereals, vegetables and fruits, but the leader in the content of “correct” fats is fish and seafood. In the article we will look at what else this product is useful for, and also provide tables of fish fat content and its calorie content.
The role of omega-3 for humans
What makes fish healthy is the presence of “good” fats in its composition, which must be included in the human diet. The list of problems that omega-3 helps solve and prevent is quite impressive. Here's what makes this valuable component:
- participates in the construction of the nervous and endocrine systems;
- stabilizes brain function;
- normalizes heart function;
- thins the blood, preventing the formation of blood clots;
- accelerates metabolic processes;
- removes “bad” cholesterol from the body;
- relieves foci of inflammation;
- increases immunity;
- helps maintain normal blood pressure;
- improves the appearance of skin, hair and nails;
- prevents skin diseases;
- reduces the risk of developing eye diseases;
- maintains proper sugar levels;
- prevents the development of joint diseases;
- normalizes hormonal levels;
- helps cope with stress and nervous overload, prevents depression;
- plays a key role in the normal development of the fetus during pregnancy.
And that is not all! Omega-3 increases the body's endurance, gives tone, increases performance, replenishes energy costs, fights chronic fatigue syndrome, and helps cope with physical activity.
Fish and seafood rich in omega-3
Fatty fish contain large amounts of omega-3 fatty acids and are also an excellent substitute for heavier, more difficult-to-digest meat products. Medium-fat fish is often included in dietary and sports menus, since, on the one hand, it contains a sufficient level of “correct” fat and high-quality protein, and on the other hand, medium-fat varieties are well absorbed by the body. Low-fat varieties of fish, as well as almost all seafood, are ideal for a healthy and dietary diet, as they are light and nutritious food. Below is a table of omega-3 content in popular varieties of fish and seafood.
| Name | Omega-3 content (per 100 g) |
| Fish fat | 99,8 |
| Cod liver oil | 10-21,00 |
| Caviar (black/red) | 6,8 |
| river eel | 5,6 |
| Mackerel | 2,7-5,3 |
| Herring, trout | 2-2,4 |
| Salmon | 2,5-2,6 |
| Halibut | 1,76 |
| Sardines (Atlantic), whitefish | 1,5-1,8 |
| Sprat | 1,4-3,5 |
| Salmon (canned) | 1,8 |
| Sardines (canned) | 1 |
| Shark, swordfish | 0,8 |
| Halibut | 0,7-1 |
| Pink salmon | 0,7 |
| Mussels, conger eel | 0,6 |
| Flounder, mullet, carp | 0,5-0,6 |
| Squid, oysters | 0,4-0,6 |
| Shellfish | 0,4 |
| Octopus | 0,3 |
| Shrimps | 0,2-0,5 |
| Perch | 0,2-0,6 |
| Crustaceans | 0,2-0,4 |
| Tuna | 0,2-0,3 |
| Pike perch, cod, scallop | 0,2 |
| Catfish, pike, bream | 0,1 |
A person needs to consume 1 g of omega-3 daily, and fish is an excellent source of this fatty acid. But this is far from the only advantage of this product.
Beneficial features
In addition to the basic qualities that characterize any type of fish, namely easily digestible protein, rich in vitamins and microelements, marine oily fish contains a huge amount of Omega-3 (polyunsaturated fatty acids). They help lower cholesterol levels, reduce the risk of blood clots, and improve blood supply to capillaries. Heart disease in this case is much less of a threat.
Frequent consumption of these types of fish has a positive effect on brain function, normalizes calcium levels in the body, and improves the condition of joints and skin. The risk of intestinal inflammation becomes significantly lower, as does the risk of cancer. In addition, the general emotional state is normalized, and the symptoms of depression are significantly less frequent. Such varieties should be consumed by older people, because they can prolong life by several years, as well as by men, because they have a positive effect on sexual function.
Dividing fish by fat content
Different types of seafood differ in the ratio of proteins and fats and are generally divided into 3 groups.
The classification of fish varieties is based on the fat index, which varies in the product from 0.2 to 35%. Any fish is very healthy, but for a healthy diet it is recommended to regularly consume medium-fat, and even better, low-fat varieties. The processing method also matters. The final calorie content of the dish will depend on it. Nutritionists recommend boiling and baking fish, so it will retain all its beneficial properties and will not “gain” extra calories. Table of fish varieties by fat content
| Group | % fat per 100 g | Kcal per 100 g |
| Low fat | Less than 4 | 70-100 kcal |
| Medium fat | 4-8 | 100-140 kcal |
| Fat | More than 8 | more than 200 kcal |
River fish
The fish that live in our rivers and reservoirs have no less advantages than their marine counterparts.
Two hundred grams of river rock provides the adult body with a third of the daily requirement of protein necessary for the normal functioning of internal organs.
River fish is indicated for gastritis with low acidity, as well as for patients with peptic ulcers.
Its meat stimulates the secretion of gastric juice, thereby forcing the pancreas to work without overloading it.
Pike perch is rightfully considered the most delicious and nutritious of freshwater fish. This tasty, healthy breed comes to the markets of almost all regions of our country.
100 grams of pike perch meat contains:
- Fat – 1.1 grams.
- Protein – 18.4 grams.
- Water – 79.2 grams.
- Unsaturated fatty acids – 0.2 grams.
- Calorie content – 84 kcal.
- Vitamins - A, B1, B2, B6, B9, C, E, PP.
Note!
Before purchasing river fish, inquire about its habitat conditions. Unfortunately, with poor environmental performance, the carcass tends to accumulate harmful substances, which can negatively affect its beneficial properties for humans.
To choose the right inexpensive river fish, remember the following list of recommendations:
- Fresh freshwater fish has a faint, pleasant smell of river and seaweed.
- The carcass is dense, without any suspicious spots or deformations on the skin.
- The scales of freshly caught fish are shiny and moist, and the eyes are slightly bulging, not covered with a film.
- The gills should be bright red.
Note!
To prevent river fish from being bony after cooking, use a little secret - before frying, make cuts in the carcass, from the side of the spine. This will help fry the small bones until they are completely softened.
Low-fat fish varieties
Fish is considered low-fat if its fat percentage does not exceed 4, and its energy value ranges from 70-100 kcal.
River representatives - perch, ruffe, pike, etc. Sea representatives - cod, flounder, roach, pollock, etc. This product is indispensable for diets. It contains the necessary nutritional components and is completely absorbed by the body. Fish fat content table (low fat content)
| Name | Fat content per 100 grams of product |
| Ruff | 2 |
| Pike | 1,1 |
| Cod | 0,6 |
| Flounder | 2,6 |
| Vobla (fresh) | 2,8 |
| Pollock | 0,7 |
| Hake | 2,2 |
| Perch (river) | 0,9 |
| crucian carp | 1,8 |
| Tuna | 0,7 |
What lean fish to eat: list of skinny fish varieties
The most common skinny fish:
- vobla;
- flounder;
- crucian carp;
- mullet;
- lemonema;
- bream;
- pollock;
- navaga;
- river perch;
- pangasius;
- haddock;
- whiting;
- pollock;
- zander;
- tilapia;
- cod;
- hake;
- pike.
The fat content in lean fish is minimal. It can be eaten at any time of the day several times a week, even for dinner.
For example, cod is extremely healthy. Its fillet contains about 20% pure protein and only 0.4% fat. It also has no cholesterol, any taste or small seeds. Pollock is in no way inferior to cod; moreover, this fish is cheaper and more often found on sale. Frozen pollock is available in any convenience store.
And blue whiting and pollock are also very good in their properties and taste. The latter contains a lot of vitamins B1, B2, B12, PP, A, K, E, potassium, sodium, selenium, iron, zinc, copper, phosphorus, magnesium, cobalt, manganese.
And, of course, you should not ignore river fish: pike, crucian carp, perch and others. It is very tasty and usually comes to our kitchen many times faster than sea fish, since it is caught right there in this area. Give preference to live fish to get maximum benefits.
The method of preparing the fish also plays a significant role.
Medium fatty fish
Such fish has a fat content of 4 to 8% and an energy value of 100 to 140 kcal.
The most famous river varieties are carp, catfish, trout, etc., sea varieties are chum salmon, horse mackerel, pink salmon, etc. Due to its balance, it is ideal for a healthy diet. Fish fat content table (average fat content)
| Name | Fat content per 100 grams |
| Carp | 5,3 |
| Som | 5,1 |
| Bream | 6,4 |
| Horse mackerel | 5 |
| Perch (sea) | 5,2 |
| Carp | 5,3 |
Fatty fish
The fat content of such fish starts at 8%, and the calorie content reaches 200-300 kcal.
These are saury, mackerel, beluga, ivashi, silver carp, sturgeon varieties, etc. This product is not suitable for dietary nutrition, but it is indispensable for a complete and balanced diet (in moderation!). It is these varieties that have the highest level of omega-3, as well as a lot of iodine, which helps the thyroid gland. Fish fat content table (high fat content)
| Name | Fat content per 100 grams |
| Saira | 20 |
| Mackerel | 9 |
| Ivasi | 11 |
| Silver carp | 9 |
| Acne | 27,5 |
| Herring | 19,5 |
Calorie content of fish (table)
Another important indicator for fish, as well as any product, is energy value.
For those who are watching their diet, it is important to understand how many calories are contained in a particular dish. It is logical that the fattier the fish, the higher its calorie content, but a lot will depend on the processing method. For example, flounder is a low-fat variety. When fresh, it contains only 83 kcal per 100 g. If you boil it, the finished dish will contain about 100 kcal, and if you fry it, the calorie content will almost double. This dish can no longer be called dietary. Therefore everything is relative. Below is the energy value of fresh fish per 100 grams of product, as well as the calorie content of some seafood, which is highly desirable to include in your menu. Calorie table for fish and seafood
| Name | Kcal per 100 grams |
| Ruff | 88 |
| Pike, flounder | 84 |
| Cod | 69 |
| Vobla (fresh) | 95 |
| Pollock | 72 |
| Perch (river), hake | 82 |
| Crucian carp, tuna | 87 |
| Carp | 112 |
| Trout | 120 |
| Chum salmon | 127 |
| Horse mackerel, catfish | 114 |
| Pink salmon, salmon | 140 |
| Perch (sea), bream | 103 |
| Carp, sterlet | 121 |
| Saira | 205 |
| Mackerel | 191 |
| Sturgeon | 179 |
| Beluga | 150 |
| Ivasi | 182 |
| Acne | 333 |
| Herring | 161 |
| Shrimps | 96 |
| Mussels | 77 |
| Oysters | 72 |
| Seafood Cocktail | 172 |
| Cancers | 90 |
| Crabs | 83 |
Fish and seafood. Table of caloric content and chemical composition of food products.
This guide contains information about food products
and ready meals. You can also find out the full chemical composition: nutritional value, vitamins and minerals for each item.
(Content of proteins, fats and carbohydrates per 100 grams of product and calorie content.)
| Product | Calorie content | Squirrels | Fats | Carbohydrates |
| Katran shark | 143 kcal | 19.9 g | 7 g | 0 g |
| Shark, all types, cooked, breaded, fried | 228 kcal | 18.62 g | 13.82 g | 6.39 g |
| Shark, all types, raw | 130 kcal | 20.98 g | 4.51 g | 0 g |
| Albula | 106 kcal | 23 g | 1.5 g | 0 g |
| Atlantic anchovy | 135 kcal | 20.1 g | 6.1 g | 0 g |
| European anchovy, canned in oil, dry product without marinade | 210 kcal | 28.89 g | 9.71 g | 0 g |
| European anchovy, raw | 131 kcal | 20.35 g | 4.84 g | 0 g |
| Argentina | 88 kcal | 17.6 g | 2 g | 0 g |
| Ascidia, (tunughnak), (Alaska) | 20 kcal | 3.8 g | 0.5 g | 0 g |
| Dried sturgeon balyk | 177 kcal | 21.6 g | 10.1 g | 0 g |
| Cold smoked sturgeon balyk | 194 kcal | 20.4 g | 12.5 g | 0 g |
| Red mullet cooked in the heat | 150 kcal | 24.81 g | 4.86 g | 0 g |
| Red mullet, raw | 117 kcal | 19.35 g | 3.79 g | 0 g |
| Butterfish, spring-summer | 140 kcal | 17.3 g | 7.9 g | 0 g |
| Butterfish, autumn-winter | 201 kcal | 17.3 g | 14.6 g | 0 g |
| White fish, all types | 134 kcal | 19.09 g | 5.86 g | 0 g |
| White fish, all types, smoked | 108 kcal | 23.4 g | 0.93 g | 0 g |
| White fish, all types, cooked | 172 kcal | 24.47 g | 7.51 g | 0 g |
| Cold-smoked Aral white-eye | 244 kcal | 27.5 g | 14.9 g | 0 g |
| White-eye, Aral | 144 kcal | 17.9 g | 8 g | 0 g |
| White-eye, Volga-Caspian | 92 kcal | 18.8 g | 1.9 g | 0 g |
| Belorybitsa | 274 kcal | 20.1 g | 21.5 g | 0 g |
| Beluga blanched canned | 234 kcal | 23.3 g | 15.6 g | 0 g |
| Beluga, eyes (Alaska) | 291 kcal | 19.6 g | 23.3 g | 0 g |
| American eelpout, cooked in the heat | 102 kcal | 21.33 g | 1.17 g | 0 g |
| American eelpout, raw | 79 kcal | 16.64 g | 0.91 g | 0 g |
| Oceanic eelpout | 89 kcal | 17.6 g | 2.1 g | 0 g |
| Berix | 88 kcal | 20.3 g | 0.8 g | 0 g |
| Besugo | 145 kcal | 20 g | 7.2 g | 0 g |
| Cold smoked beluga side | 228 kcal | 18.2 g | 17.2 g | 0 g |
| Bigheads | 94 kcal | 11.4 g | 5.4 g | 0 g |
| Atlantic bighead | 76 kcal | 16.41 g | 0.7 g | 0 g |
| Atlantic bighead, cooked in the heat | 105 kcal | 22.64 g | 0.9 g | 0 g |
| Fish broth | 17 kcal | 2.26 g | 0.81 g | 0 g |
| Bullocks in tomato sauce, canned | 145 kcal | 12.8 g | 8.1 g | 5.2 g |
| Sandpiper Goby | 70 kcal | 15.8 g | 0.8 g | 0 g |
| Vobla | 95 kcal | 18 g | 2.8 g | 0 g |
| Dried Caspian vobla | 235 kcal | 46.4 g | 5.5 g | 0 g |
| Cold smoked roach | 181 kcal | 31.1 g | 6.3 g | 0 g |
| Haliotis, all types, fried | 189 kcal | 19.63 g | 6.78 g | 11.05 g |
| Haliotis, all types, raw | 105 kcal | 17.1 g | 0.76 g | 6.01 g |
| Cod jackdaws, 1-388 each | 87 kcal | 12 g | 1.1 g | 7.3 g |
| Girella, black rockfish, raw, (Alaska) | 82 kcal | 15.5 g | 1.75 g | 0 g |
| Smoothhead | 49 kcal | 8 g | 1.9 g | 0 g |
| Pink salmon | 140 kcal | 20.5 g | 6.5 g | 0 g |
| Pink salmon in tomato sauce. Canned food | 130 kcal | 15 g | 6 g | 4.1 g |
| Natural pink salmon. Canned food | 136 kcal | 20.9 g | 5.8 g | 0 g |
| Boiled pink salmon, 1-342 each | 152 kcal | 21.8 g | 7.3 g | 0 g |
| Salted pink salmon | 169 kcal | 22.1 g | 9 g | 0 g |
| Pink salmon, canned without salt, with marinade and bones | 139 kcal | 19.78 g | 6.05 g | 0 g |
| Pink salmon, canned, contents without liquid | 138 kcal | 23.1 g | 5.02 g | 0 g |
| Pink salmon, canned, contents without liquid, without skin and bones | 136 kcal | 24.62 g | 4.21 g | 0 g |
| Pink salmon cooked in the heat | 153 kcal | 24.58 g | 5.28 g | 0 g |
| Pink salmon, with bones, canned | 129 kcal | 19.68 g | 4.97 g | 0 g |
| Pink salmon, raw | 127 kcal | 20.5 g | 4.4 g | 0 g |
| Wavy croaker, fried, breaded | 221 kcal | 18.2 g | 12.67 g | 7.14 g |
| Croaker wavy, raw | 104 kcal | 17.78 g | 3.17 g | 0 g |
| Croaker cooked in the heat | 153 kcal | 22.49 g | 6.32 g | 0 g |
| Croaker, raw | 119 kcal | 17.54 g | 4.93 g | 0 g |
| Scallop | 69 kcal | 12.06 g | 0.49 g | 3.18 g |
| Scallop, artificial, surimi | 99 kcal | 12.77 g | 0.41 g | 10.62 g |
| Scallop fried in breading | 216 kcal | 18.07 g | 10.94 g | 10.13 g |
| Steamed scallop | 111 kcal | 20.54 g | 0.84 g | 5.41 g |
| Grouper, all types, cooked | 118 kcal | 24.84 g | 1.3 g | 0 g |
| Grouper, all types, raw | 92 kcal | 19.38 g | 1.02 g | 0 g |
| Jacas | 120 kcal | 20.3 g | 4.3 g | 0 g |
| Drawer, all types, cooked in the heat | 128 kcal | 26.3 g | 1.72 g | 0 g |
| Drawer, all types, raw | 100 kcal | 20.51 g | 1.34 g | 0 g |
| Drepana | 88 kcal | 19.4 g | 1.1 g | 0 g |
| Far Eastern sea ruff | 150 kcal | 16.6 g | 9.3 g | 0 g |
| Yellowfin | 108 kcal | 17.9 g | 4 g | 0 g |
| Asp | 99 kcal | 18.8 g | 2.6 g | 0 g |
| Seal oil, (Larga, or mottled seal), (Alaska) | 894 kcal | 0 g | 99.32 g | 0 g |
| Green-eyed | 117 kcal | 19.6 g | 4.3 g | 0 g |
| Zrazy from pike perch, 1-382 each | 164 kcal | 12.1 g | 7.4 g | 12.1 g |
| Zrazy from hake, 1-374 each | 140 kcal | 13.1 g | 5.6 g | 9.3 g |
| Zuban | 132 kcal | 18.8 g | 6.3 g | 0 g |
| Atlantic catfish | 96 kcal | 17.5 g | 2.39 g | 0 g |
| Atlantic catfish, cooked in the heat | 123 kcal | 22.44 g | 3.06 g | 0 g |
| Fried catfish, 1-364 each | 209 kcal | 22.2 g | 11.5 g | 4.1 g |
| Catfish baked in sour cream sauce, 1-376 each | 137 kcal | 7.4 g | 8.8 g | 6.8 g |
| Boiled catfish, 1-342 each | 122 kcal | 19 g | 5.1 g | 0 g |
| Variegated catfish | 126 kcal | 19.6 g | 5.3 g | 0 g |
| Catfish | 109 kcal | 16 g | 5 g | 0 g |
| Beluga caviar, granular, salted | 235 kcal | 26.8 g | 13.8 g | 0.8 g |
| Wobel caviar, punched, salted | 142 kcal | 23.9 g | 5.1 g | 0 g |
| Wobel caviar (tarama), salted | 151 kcal | 24.9 g | 5.7 g | 0 g |
| Pink salmon caviar, granular, salted | 230 kcal | 30.6 g | 11.5 g | 1 g |
| Chum salmon caviar, granular, salted | 249 kcal | 31.5 g | 13.2 g | 1 g |
| Breakout bream caviar, salted | 142 kcal | 24.7 g | 4.8 g | 0 g |
| Lobanya caviar, dried, salted | 505 kcal | 34.4 g | 40.8 g | 0 g |
| Pollock caviar, punched, salted | 132 kcal | 27.9 g | 1.8 g | 1.1 g |
| Sturgeon caviar, granular, salted | 200 kcal | 28.4 g | 9.3 g | 0.6 g |
| Pressed sturgeon caviar, salted | 289 kcal | 38.2 g | 14.5 g | 1.5 g |
| Carp caviar, punched, salted | 123 kcal | 25.1 g | 2.5 g | 0 g |
| Sevruga caviar, granular, salted | 221 kcal | 28.2 g | 11.7 g | 0.7 g |
| Pacific herring caviar, fresh | 74 kcal | 9.6 g | 1.93 g | 4.47 g |
| Pacific herring caviar, dry | 312 kcal | 60.4 g | 6.6 g | 2.8 g |
| Whitefish caviar, fresh | 104 kcal | 14.66 g | 2.88 g | 4.89 g |
| Caviar, black and red, granular, salted | 264 kcal | 24.6 g | 17.9 g | 4 g |
| Boar fish | 220 kcal | 14.1 g | 18.2 g | 0 g |
| Squid | 100 kcal | 18 g | 2.2 g | 2 g |
| Squid, all types, fried | 175 kcal | 17.94 g | 7.48 g | 7.79 g |
| Squid, all types, raw | 92 kcal | 15.58 g | 1.38 g | 3.08 g |
| Flounder (sea and river), cooked in the heat | 86 kcal | 15.24 g | 2.37 g | 0 g |
| Flounder (sea and river), raw | 70 kcal | 12.41 g | 1.93 g | 0 g |
| Flounder in tomato sauce, canned | 125 kcal | 12.6 g | 5.4 g | 6.3 g |
| Far Eastern flounder | 90 kcal | 15.7 g | 3 g | 0 g |
| Flounder fried in oil. Canned food | 254 kcal | 14.4 g | 21.8 g | 0 g |
| Polar flounder | 86 kcal | 16.4 g | 2.3 g | 0 g |
| Hot smoked river flounder | 192 kcal | 22 g | 11.6 g | 0 g |
| Black Sea flounder | 84.5 kcal | 18.2 g | 1.3 g | 0 g |
| Flounder | 86 kcal | 15.5 g | 2.7 g | 0 g |
| Cuttlefish, all types, steamed | 158 kcal | 32.48 g | 1.4 g | 1.64 g |
| Cuttlefish, all types, raw | 79 kcal | 16.24 g | 0.7 g | 0.82 g |
| crucian carp | 87 kcal | 17.7 g | 1.8 g | 0 g |
| Sea crucian carp | 91 kcal | 20.4 g | 1.4 g | 0 g |
| Sea crucian carp cooked in the heat | 126 kcal | 26.02 g | 1.63 g | 0 g |
| Sea crucian carp, raw | 108 kcal | 20.21 g | 2.41 g | 0 g |
| Carp | 112 kcal | 16 g | 5.3 g | 0 g |
| Fried carp, 1-364 each | 181 kcal | 18.5 g | 10.5 g | 3.2 g |
| Carp, raw | 127 kcal | 17.83 g | 5.6 g | 0 g |
| Carp, raw, cooked | 162 kcal | 22.86 g | 7.17 g | 0 g |
| Tile pot cooked in the heat | 147 kcal | 24.49 g | 4.69 g | 0 g |
| Tile, raw | 96 kcal | 17.5 g | 2.31 g | 0 g |
| Chum salmon | 127 kcal | 19 g | 5.6 g | 0 g |
| Chum salmon in tomato sauce, canned | 168 kcal | 19.7 g | 8.2 g | 4.1 g |
| Natural chum salmon, canned | 129 kcal | 21.5 g | 4.8 g | 0 g |
| Salted chum salmon | 184 kcal | 24.3 g | 9.6 g | 0 g |
| Chum salmon, canned without salt, dry product without marinade with bones | 141 kcal | 21.43 g | 5.5 g | 0 g |
| Chum salmon cooked in the heat | 154 kcal | 25.82 g | 4.83 g | 0 g |
| Chum salmon, dry product without marinade with bones | 141 kcal | 21.43 g | 5.5 g | 0 g |
| Chum salmon, dried, (Alaska) | 378 kcal | 62.09 g | 14.38 g | 0 g |
| Chum salmon, raw | 120 kcal | 20.14 g | 3.77 g | 0 g |
| Chum salmon, raw, (Alaska) | 116 kcal | 20.69 g | 3.67 g | 0 g |
| Cold smoked mullet | 199 kcal | 23.8 g | 11.5 g | 0 g |
| Coho salmon | 140 kcal | 21.6 g | 6 g | 0 g |
| Coho salmon (silver salmon), raw, (Alaska) | 140 kcal | 22.56 g | 5.57 g | 0 g |
| Canned coho salmon | 140 kcal | 17.9 g | 7.4 g | 0 g |
| Coho salmon, wild, cooked | 139 kcal | 23.45 g | 4.3 g | 0 g |
| Coho salmon, wild, steamed | 184 kcal | 27.36 g | 7.5 g | 0 g |
| Coho salmon, wild, raw | 146 kcal | 21.62 g | 5.93 g | 0 g |
| Farmed coho salmon cooked in the heat | 178 kcal | 24.3 g | 8.23 g | 0 g |
| Coho Salmon, Farm Raised, Raw | 160 kcal | 21.27 g | 7.67 g | 0 g |
| Baltic sprat | 137 kcal | 14.1 g | 9 g | 0 g |
| Hot smoked Baltic sprat | 162 kcal | 21.3 g | 8.5 g | 0 g |
| Salted Baltic sprat | 137 kcal | 17.1 g | 7.6 g | 0 g |
| Caspian sprat | 192 kcal | 18.5 g | 13.1 g | 0 g |
| Salted sprat with potatoes and butter, 1-100 each | 192 kcal | 11.3 g | 12.2 g | 9.2 g |
| Salted sprat with onion and butter, 1-98 each | 169 kcal | 10 g | 13.8 g | 1.1 g |
| Whale meat | 119 kcal | 22.5 g | 3.2 g | 0 g |
| Whale, beluga, dried meat (Alaska) | 327 kcal | 69.86 g | 5.34 g | 0 g |
| Whale, beluga, raw meat (Alaska) | 111 kcal | 26.5 g | 0.5 g | 0 g |
| Whale whales, beluga, raw fin (Alaska) | 271 kcal | 19 g | 21.7 g | 0 g |
| Toothfish | 203 kcal | 14.4 g | 16.1 g | 0 g |
| Coryphen, cooked in the heat | 109 kcal | 23.72 g | 0.9 g | 0 g |
| Korifena, raw | 85 kcal | 18.5 g | 0.7 g | 0 g |
| Asian smelt | 102 kcal | 15.4 g | 4.5 g | 0 g |
| Smelt, dried, (Alaska) | 386 kcal | 56.19 g | 17.9 g | 0 g |
| Cod cutlets, 1-380 each | 164 kcal | 12.6 g | 5.9 g | 15 g |
| Steamed Dungeness crab | 110 kcal | 22.32 g | 1.24 g | 0.95 g |
| Dungeness crab, raw | 86 kcal | 17.41 g | 0.97 g | 0.74 g |
| Kamchatka crab (meat) | 82 kcal | 18.2 g | 1 g | 0 g |
| Steamed Kamchatka crab | 97 kcal | 19.35 g | 1.54 g | 0 g |
| Kamchatka crab, raw | 84 kcal | 18.29 g | 0.6 g | 0 g |
| Blue crab, canned | 83 kcal | 17.88 g | 0.74 g | 0 g |
| Blue crab, crab cakes | 155 kcal | 20.21 g | 7.52 g | 0.48 g |
| Steamed blue crab | 83 kcal | 17.88 g | 0.74 g | 0 g |
| Blue crab, raw | 87 kcal | 18.06 g | 1.08 g | 0.04 g |
| Steamed snow crab | 115 kcal | 23.72 g | 1.51 g | 0 g |
| Snow crab, raw | 90 kcal | 18.5 g | 1.18 g | 0 g |
| Surimi crab meat (artificial), crab sticks | 95 kcal | 7.62 g | 0.46 g | 14.5 g |
| Canned crabs | 85 kcal | 18.7 g | 1.1 g | 0 g |
| Little Red Eye | 126 kcal | 21.9 g | 4.2 g | 0 g |
| Far Eastern rudd | 100 kcal | 18.3 g | 3 g | 0 g |
| Antarctic shrimp (meat), boiled and frozen | 98 kcal | 20.5 g | 1.6 g | 0.3 g |
| Natural Antarctic shrimp. Canned food | 82 kcal | 17.7 g | 1.1 g | 0.3 g |
| Far Eastern shrimp (meat) | 87 kcal | 18.3 g | 1.2 g | 0.8 g |
| Natural Far Eastern shrimp, canned | 134 kcal | 28.7 g | 1.2 g | 2.2 g |
| Cooked shrimp | 99 kcal | 23.98 g | 0.28 g | 0.2 g |
| Shrimp raw | 85 kcal | 20.1 g | 0.51 g | 0 g |
| Shrimp, all types, canned | 100 kcal | 20.42 g | 1.36 g | 0 g |
| Shrimp, all types, breaded and fried | 242 kcal | 21.39 g | 12.28 g | 11.07 g |
| Shrimp, all types, steamed | 119 kcal | 22.78 g | 1.7 g | 1.52 g |
| Shrimp, all types, raw | 71 kcal | 13.61 g | 1.01 g | 0.91 g |
| Shrimp meat from surimi (artificial) | 101 kcal | 12.39 g | 1.47 g | 9.13 g |
| Kubera | 96 kcal | 20.3 g | 1.6 g | 0 g |
| Brown trout, all types, cooked in the heat | 133 kcal | 21.46 g | 4.63 g | 0 g |
| Trout, all types, raw | 104 kcal | 16.74 g | 3.61 g | 0 g |
| Trigger | 71 kcal | 15.8 g | 0.9 g | 0 g |
| Lobster (neck meat) | 77 kcal | 18.4 g | 0.4 g | 2.43 g |
| Lobster, all types, steamed | 143 kcal | 26.41 g | 1.94 g | 3.12 g |
| Lobster, all types, raw | 112 kcal | 20.6 g | 1.51 g | 2.43 g |
| Ice fish | 91 kcal | 17.7 g | 2.2 g | 0 g |
| Lemonema | 67 kcal | 15.9 g | 0.4 g | 0 g |
| Letrin | 84 kcal | 20.2 g | 0.4 g | 0 g |
| Bream | 105 kcal | 17.1 g | 4.4 g | 0 g |
| Bream in tomato sauce. Canned food | 124 kcal | 15.3 g | 5.1 g | 4 g |
| Dried bream | 221 kcal | 42 g | 5.9 g | 0 g |
| Hot smoked bream | 172 kcal | 32.8 g | 4.5 g | 0 g |
| Salted Caspian bream | 144 kcal | 25.2 g | 4.8 g | 0 g |
| Sea bream | 105 kcal | 18.88 g | 2.73 g | 0 g |
| Sea bream | 143 kcal | 21.3 g | 6.4 g | 0 g |
| Sea bream, cooked in the heat | 135 kcal | 24.21 g | 3.5 g | 0 g |
| Cold smoked bream | 160 kcal | 29.7 g | 4.6 g | 0 g |
| Lichia | 105 kcal | 21.1 g | 2.3 g | 0 g |
| Atlantic salmon (salmon) | 153 kcal | 20 g | 8.1 g | 0 g |
| Atlantic salmon (salmon), wild | 142 kcal | 19.84 g | 6.34 g | 0 g |
| Atlantic salmon (salmon), wild, cooked | 182 kcal | 25.44 g | 8.13 g | 0 g |
| Atlantic salmon, farm raised, cooked in the heat | 206 kcal | 22.1 g | 12.35 g | 0 g |
| Atlantic salmon, farmed, raw | 208 kcal | 20.42 g | 13.42 g | 0 g |
| Salted Caspian salmon | 269 kcal | 21 g | 20.5 g | 0 g |
| Lunnik | 151 kcal | 14.6 g | 10.3 g | 0 g |
| Bluefish oceanic | 109 kcal | 19.7 g | 3.4 g | 0 g |
| Bluefish cooked in the heat | 159 kcal | 25.69 g | 5.44 g | 0 g |
| Bluefish, raw | 124 kcal | 20.04 g | 4.24 g | 0 g |
| Lucian | 86 kcal | 19.8 g | 0.8 g | 0 g |
| Yellowtail snapper | 107 kcal | 22.6 g | 1.8 g | 0 g |
| Frog legs, raw | 73 kcal | 16.4 g | 0.3 g | 0 g |
| Mavrolycus | 173 kcal | 14 g | 13 g | 0 g |
| Mackerel | 113 kcal | 20.7 g | 3.4 g | 0 g |
| Spanish mackerel, cooked in the heat | 158 kcal | 23.59 g | 6.32 g | 0 g |
| Spanish mackerel, raw | 139 kcal | 19.29 g | 6.3 g | 0 g |
| King mackerel, cooked in the heat | 134 kcal | 26 g | 2.56 g | 0 g |
| King mackerel, raw | 105 kcal | 20.28 g | 2 g | 0 g |
| Small-eyed grenadier | 32 kcal | 7.1 g | 0.4 g | 0 g |
| Macrurus blunt-nosed | 68 kcal | 13.3 g | 1.6 g | 0 g |
| Marinka | 112 kcal | 16.8 g | 5 g | 0 g |
| Oil, beluga, whale (Alaska) | 900 kcal | 0 g | 100 g | 0 g |
| Oil, whale, bowhead or polar whale (Alaska) | 900 kcal | 0 g | 100 g | 0 g |
| Butter, walrus (Alaska) | 900 kcal | 0 g | 100 g | 0 g |
| Oily fish | 113 kcal | 18.8 g | 4.2 g | 0 g |
| Oily fish cooked in the heat | 187 kcal | 22.15 g | 10.28 g | 0 g |
| Butterfish, raw | 146 kcal | 17.28 g | 8.02 g | 0 g |
| Jellyfish, dried with salt | 36 kcal | 5.5 g | 1.4 g | 0 g |
| Menek cooked in the heat | 112 kcal | 24.35 g | 0.88 g | 0 g |
| Menek, raw | 87 kcal | 18.99 g | 0.69 g | 0 g |
| Merow | 104 kcal | 19.4 g | 2.9 g | 0 g |
| Mussels | 77 kcal | 11.5 g | 2 g | 3.3 g |
| Mussel cockles (Alaska) | 79 kcal | 13.5 g | 0.7 g | 4.7 g |
| Steamed blue mussel | 172 kcal | 23.8 g | 4.48 g | 7.39 g |
| Blue mussel, raw | 86 kcal | 11.9 g | 2.24 g | 3.69 g |
| Caspian lamprey | 326 kcal | 13.2 g | 30.3 g | 0 g |
| River lamprey, spring | 119 kcal | 13.5 g | 7.2 g | 0 g |
| River lamprey, autumn | 213 kcal | 15.9 g | 16.6 g | 0 g |
| Pollock | 72 kcal | 15.9 g | 0.9 g | 0 g |
| Poached pollock, 1-354 each | 75 kcal | 16.2 g | 1.1 g | 0 g |
| Pollock, Alaska | 76 kcal | 17.17 g | 0.82 g | 0 g |
| Pollock, Alaska, cooked | 86 kcal | 19.42 g | 0.99 g | 0 g |
| Pollock cooked in the heat | 111 kcal | 23.48 g | 1.18 g | 0 g |
| Pollock, raw | 56 kcal | 12.19 g | 0.41 g | 0 g |
| Spring capelin | 116 kcal | 13.1 g | 7.1 g | 0 g |
| Autumn capelin | 217 kcal | 13.6 g | 18.1 g | 0 g |
| Gastropod, baked or fried over an open fire | 130 kcal | 26.3 g | 1.2 g | 1.7 g |
| bivalve mollusk | 86 kcal | 14.67 g | 0.96 g | 3.57 g |
| Bivalve mollusk, canned, with marinade | 2 kcal | 0.4 g | 0.02 g | 0.1 g |
| Bivalve mollusk, canned, dry product without marinade | 142 kcal | 24.25 g | 1.59 g | 5.9 g |
| Bivalve mollusk, breaded and fried | 202 kcal | 14.24 g | 11.15 g | 10.33 g |
| Steamed bivalve clam | 148 kcal | 25.55 g | 1.95 g | 5.13 g |
| Rapana clam | 77 kcal | 16.7 g | 1.1 g | 0 g |
| Fish milk, all types | 143 kcal | 22.32 g | 6.42 g | 1.5 g |
| Fish milk, all types, cooked in the heat | 204 kcal | 28.62 g | 8.23 g | 1.92 g |
| Walrus, meat and subcutaneous fat, raw, (Alaska) | 282 kcal | 16.3 g | 24.1 g | 0 g |
| Walrus, meat, dried, (Alaska) | 251 kcal | 57 g | 2.6 g | 0 g |
| Walrus, meat, raw, (Alaska) | 199 kcal | 19.2 g | 13.6 g | 0 g |
| Sea kale (kelp) | 24.9 kcal | 0.9 g | 0.2 g | 3 g |
| Dried seaweed (kelp) | 207.5 kcal | 7.5 g | 1.66 g | 25 g |
| Seaweed agar, dried | 306 kcal | 6.21 g | 0.3 g | 73.18 g |
| Seaweed agar, raw | 26 kcal | 0.54 g | 0.03 g | 6.25 g |
| Wakame seaweed, raw | 45 kcal | 3.03 g | 0.64 g | 8.64 g |
| Irish moss seaweed, raw | 49 kcal | 1.51 g | 0.16 g | 10.99 g |
| Canadian cultivated seaweed emi-tsunomata, dried | 259 kcal | 15.34 g | 1.39 g | 9.54 g |
| Cultivated Canadian seaweed emi-tsunomatata, raw | 31 kcal | 1.86 g | 0.17 g | 1.12 g |
| Porphyry seaweed, raw | 35 kcal | 5.81 g | 0.28 g | 4.81 g |
| Spirulina seaweed, dried | 290 kcal | 57.47 g | 7.72 g | 20.3 g |
| Spirulina seaweed, raw | 26 kcal | 5.92 g | 0.39 g | 2.02 g |
| Seaweed, kelp, raw | 43 kcal | 1.68 g | 0.56 g | 8.27 g |
| Monkfish, meat, (Alaska) | 97 kcal | 11.7 g | 5.3 g | 0 g |
| Heat-cooked monkfish | 97 kcal | 18.56 g | 1.95 g | 0 g |
| Monkfish, raw | 76 kcal | 14.48 g | 1.52 g | 0 g |
| Muksun | 121 kcal | 18.5 g | 5.2 g | 0 g |
| Muksun in tomato sauce, canned | 119 kcal | 13.4 g | 5.2 g | 5 g |
| Pinniped meat | 113 kcal | 24.5 g | 1.7 g | 0 g |
| Navaga Belomorskaya | 91 kcal | 19.2 g | 1.6 g | 0 g |
| Far Eastern navaga | 69 kcal | 15.1 g | 0.9 g | 0 g |
| Fried navaga, 1-368 each | 169 kcal | 18.3 g | 8.3 g | 4.8 g |
| Salmon nuggets, breaded, frozen, reheated | 212 kcal | 12.69 g | 11.72 g | 13.96 g |
| Burbot | 81 kcal | 18.8 g | 0.6 g | 0 g |
| Burbot in tomato sauce, canned | 106 kcal | 14.2 g | 3.3 g | 5.3 g |
| Burbot cooked in the heat | 115 kcal | 24.76 g | 1.04 g | 0 g |
| Burbot, raw | 90 kcal | 19.31 g | 0.81 g | 0 g |
| Burbot, cooked in the heat | 111 kcal | 24.35 g | 0.82 g | 0 g |
| Burbot, raw | 87 kcal | 18.99 g | 0.64 g | 0 g |
| Nelma | 160 kcal | 19.4 g | 9.2 g | 0 g |
| Nelma (whitefish), raw, (Alaska) | 115 kcal | 22.25 g | 2.84 g | 0 g |
| Red salmon | 157 kcal | 20.3 g | 8.4 g | 0 g |
| Red salmon | 131 kcal | 22.25 g | 4.69 g | 0 g |
| Sockeye Salmon (Alaska) | 153 kcal | 21.94 g | 7.28 g | 0 g |
| Natural sockeye salmon. Canned food | 171 kcal | 19.1 g | 10.5 g | 0 g |
| Sockeye salmon, hot smoked (Alaska) | 141 kcal | 24.5 g | 4.75 g | 0 g |
| Sockeye salmon, canned, boneless, (Alaska) | 161 kcal | 27.31 g | 5.76 g | 0 g |
| Sockeye salmon, canned without salt | 153 kcal | 20.47 g | 7.31 g | 0 g |
| Sockeye salmon, canned, all contents | 153 kcal | 20.63 g | 7.17 g | 0 g |
| Sockeye salmon, canned, with bones, contents without liquid | 167 kcal | 23.59 g | 7.39 g | 0 g |
| Sockeye salmon, canned, contents without liquid, without skin and bones | 158 kcal | 26.33 g | 5.87 g | 0 g |
| Sockeye salmon, canned, cold smoked, (Alaska) | 206 kcal | 35.19 g | 7.26 g | 0 g |
| Sockeye salmon, red salmon, fillet with skin, cold smoked (Alaska) | 345 kcal | 60.62 g | 11.43 g | 0 g |
| Sockeye salmon cooked in the heat | 156 kcal | 26.48 g | 5.57 g | 0 g |
| Notoscopelus crowderi | 220 kcal | 15.5 g | 17.5 g | 0 g |
| Marbled notothenia | 148 kcal | 15.7 g | 9.5 g | 0 g |
| Hot smoked perch | 166 kcal | 23.5 g | 8 g | 0 g |
| Fried perch, 1-336 each | 180 kcal | 20.6 g | 9.1 g | 4 g |
| Baked perch, 1-374 each | 103 kcal | 6.8 g | 4.7 g | 8.4 g |
| Sea bass (sea bass) | 103 kcal | 18.2 g | 3.3 g | 0 g |
| Boiled sea bass (sea bass), 1-338 each | 112 kcal | 19.9 g | 3.6 g | 0 g |
| Stewed sea bass (sea bass), 1-364 each | 120 kcal | 10.9 g | 6.6 g | 4.2 g |
| Atlantic sea bass (golden, common) | 79 kcal | 15.31 g | 1.54 g | 0 g |
| Atlantic sea bass (golden, common), cooked in the heat | 96 kcal | 18.51 g | 1.87 g | 0 g |
| Cold smoked sea bass | 199 kcal | 26.4 g | 10.4 g | 0 g |
| Sea bass, all types | 97 kcal | 18.43 g | 2 g | 0 g |
| Sea bass cooked in the heat | 124 kcal | 23.63 g | 2.56 g | 0 g |
| Sea bass, Pacific beaked fish | 90 kcal | 18.36 g | 1.34 g | 0 g |
| Sea bass, Pacific beak, cooked in the heat | 109 kcal | 22.23 g | 1.62 g | 0 g |
| Striped bass (striped bass, or striped bayfish), cooked in the heat | 124 kcal | 22.73 g | 2.99 g | 0 g |
| Striped bass (striped bass or striped bayfish), raw | 97 kcal | 17.73 g | 2.33 g | 0 g |
| Freshwater perch, all types, cooked in the heat | 146 kcal | 24.18 g | 4.73 g | 0 g |
| Freshwater perch, all types, raw | 114 kcal | 18.86 g | 3.69 g | 0 g |
| Poached perch, 1-348 each | 109 kcal | 19.5 g | 3.5 g | 0 g |
| River perch | 91 kcal | 19.39 g | 0.92 g | 0 g |
| River perch | 82 kcal | 18.5 g | 0.9 g | 0 g |
| River perch, cooked in the heat | 117 kcal | 24.86 g | 1.18 g | 0 g |
| Stuffed perch, 1-360 each | 130 kcal | 14.9 g | 6.1 g | 3.9 g |
| Northern lobster, steamed | 89 kcal | 19 g | 0.86 g | 0 g |
| Northern lobster, raw | 77 kcal | 16.52 g | 0.75 g | 0 g |
| Omul | 152 kcal | 19.2 g | 8.3 g | 0 g |
| Sturgeon in tomato sauce. Canned food | 164 kcal | 14.4 g | 11.8 g | 3.3 g |
| Deep-fried sturgeon, 1-372 each | 273 kcal | 16 g | 17.4 g | 13.2 g |
| Caspian and Azov-Black Sea sturgeon | 164 kcal | 16.4 g | 10.9 g | 0 g |
| Canned sturgeon | 163 kcal | 16.4 g | 10.6 g | 0 g |
| Boiled sturgeon, 1-344 each | 179 kcal | 17.7 g | 12 g | 0 g |
| Poached sturgeon, 1-350 each | 179 kcal | 17.8 g | 11.9 g | 0 g |
| Cold smoked sturgeon, Tesha | 302 kcal | 17.6 g | 25.7 g | 0 g |
| Sturgeon, all types, smoked | 173 kcal | 31.2 g | 4.4 g | 0 g |
| Sturgeon, all types, cooked in the heat | 135 kcal | 20.7 g | 5.18 g | 0 g |
| Sturgeon, all types, raw | 105 kcal | 16.14 g | 4.04 g | 0 g |
| Sturgeon, Siberian | 202 kcal | 15.8 g | 15.4 g | 0 g |
| Steamed octopus | 164 kcal | 29.82 g | 2.08 g | 4.4 g |
| Octopus, raw | 82 kcal | 14.91 g | 1.04 g | 2.2 g |
| Mistake | 72 kcal | 16.7 g | 0.6 g | 0 g |
| Pagrus | 106 kcal | 19.8 g | 3 g | 0 g |
| Halibut (Alaska) | 116 kcal | 20.53 g | 2.92 g | 1.81 g |
| Halibut | 103 kcal | 18.9 g | 3 g | 0 g |
| Halibut black | 196 kcal | 12.8 g | 16.1 g | 0 g |
| Halibut, Atlantic and Pacific, cooked in the heat | 111 kcal | 22.54 g | 1.61 g | 0 g |
| Halibut, Atlantic and Pacific, raw | 91 kcal | 18.56 g | 1.33 g | 0 g |
| Halibut, cooked (Alaska) | 113 kcal | 22.13 g | 2.73 g | 0 g |
| Halibut, black, grilled | 239 kcal | 18.42 g | 17.74 g | 0 g |
| Halibut, black, raw | 186 kcal | 14.37 g | 13.84 g | 0 g |
| Pasta "Ocean" | 92 kcal | 13.6 g | 4.2 g | 0 g |
| Pelamida | 217 kcal | 22.4 g | 14.2 g | 0 g |
| Rainbow gerbil (American smelt), cooked in the heat | 124 kcal | 22.6 g | 3.1 g | 0 g |
| Rainbow gerbil (American smelt), raw | 97 kcal | 17.63 g | 2.42 g | 0 g |
| Beluga liver, raw, (Alaska) | 117 kcal | 18.4 g | 3.9 g | 2 g |
| Green-toothed greenling liver (Alaska) | 424 kcal | 5.6 g | 42 g | 6 g |
| Walrus liver, raw, (Alaska) | 125 kcal | 21 g | 3 g | 3.5 g |
| Cod liver. Canned food | 613 kcal | 4.2 g | 65.7 g | 1.2 g |
| Chinook salmon liver (Alaska) | 156 kcal | 16.6 g | 8 g | 4.3 g |
| Northern pike liver (Alaska) | 156 kcal | 16.6 g | 8 g | 4.3 g |
| Liver, whitefish, whitefish (Alaska) | 104 kcal | 11 g | 4.4 g | 5.1 g |
| Haddock | 73 kcal | 17.2 g | 0.5 g | 0 g |
| Haddock, smoked | 116 kcal | 25.23 g | 0.96 g | 0 g |
| Haddock, cooked, cooked in the heat | 90 kcal | 19.99 g | 0.55 g | 0 g |
| Haddock, raw | 74 kcal | 16.32 g | 0.45 g | 0 g |
| Siberian roach (sorog) | 110 kcal | 19 g | 3.8 g | 0 g |
| Skipjack tuna | 103 kcal | 22 g | 1.01 g | 0 g |
| Hot-cooked skipjack tuna | 132 kcal | 28.21 g | 1.29 g | 0 g |
| Florida pompano, cooked in the heat | 211 kcal | 23.69 g | 12.14 g | 0 g |
| Florida pompano, raw | 164 kcal | 18.48 g | 9.47 g | 0 g |
| Pristipoma | 88 kcal | 19.6 g | 1.1 g | 0 g |
| Psenopsis | 92 kcal | 14.6 g | 3.7 g | 0 g |
| Puzanok cooked in the heat | 252 kcal | 21.71 g | 17.65 g | 0 g |
| Belly, raw | 197 kcal | 16.93 g | 13.77 g | 0 g |
| Blue whiting | 82 kcal | 18.5 g | 0.9 g | 0 g |
| Blue whiting cooked in the heat | 116 kcal | 23.48 g | 1.69 g | 0 g |
| Blue whiting, mixed species, raw | 90 kcal | 18.31 g | 1.31 g | 0 g |
| Pyzhyan | 113 kcal | 18 g | 4.6 g | 0 g |
| Rainbow trout (Mikizha), boiled, canned, (Alaska) | 159 kcal | 21.11 g | 8.26 g | 0 g |
| Rainbow trout (Mykizha), dried, meat (Shoshone Bannock) | 382 kcal | 77.27 g | 8.06 g | 0 g |
| Crayfish, wild | 77 kcal | 15.97 g | 0.95 g | 0 g |
| Crayfish, wild, steamed | 82 kcal | 16.77 g | 1.2 g | 0 g |
| Crayfish, farmer's | 72 kcal | 14.85 g | 0.97 g | 0 g |
| River crayfish, farm-raised, steamed | 87 kcal | 17.52 g | 1.3 g | 0 g |
| Sea crayfish (lobster, lobster) | 89 kcal | 18.8 g | 1.3 g | 0.5 g |
| Boiled sea crayfish (lobster, lobster) | 90 kcal | 20.5 g | 0.7 g | 0.3 g |
| Crayfish | 76 kcal | 15.5 g | 1 g | 1.2 g |
| Boiled river crayfish | 97 kcal | 20.3 g | 1.3 g | 1 g |
| Brook trout, New York | 110 kcal | 21.23 g | 2.73 g | 0 g |
| Milk fish | 148 kcal | 20.53 g | 6.73 g | 0 g |
| Milkfish, cooked in the heat | 190 kcal | 26.32 g | 8.63 g | 0 g |
| Stuffed fish in sweet sauce | 84 kcal | 9.07 g | 1.73 g | 7.41 g |
| Captain fish | 92 kcal | 19.4 g | 1.6 g | 0 g |
| Leaf fish | 110 kcal | 20.3 g | 3.2 g | 0 g |
| Sunfish with pumpkin seeds, cooked in the heat | 114 kcal | 24.87 g | 0.9 g | 0 g |
| Sunfish with pumpkin seeds, raw | 89 kcal | 19.4 g | 0.7 g | 0 g |
| Swordfish | 144 kcal | 19.66 g | 6.65 g | 0 g |
| Grilled swordfish | 172 kcal | 23.45 g | 7.93 g | 0 g |
| Saber fish | 106 kcal | 19.3 g | 3.2 g | 0 g |
| Cold-smoked Azov-Black Sea fisherman | 222 kcal | 28.6 g | 12 g | 0 g |
| Rybets, Azov-Black Sea | 139 kcal | 18.2 g | 7.4 g | 0 g |
| Rybets, Caspian | 98 kcal | 19.2 g | 2.4 g | 0 g |
| Semi-finished fish products, frozen, heated | 277 kcal | 11.01 g | 16.23 g | 20.16 g |
| Siberian vendace, Yenisei | 149 kcal | 17 g | 9 g | 0 g |
| Siberian vendace, Ob | 107 kcal | 19.2 g | 3.3 g | 0 g |
| Carp | 97 kcal | 18.2 g | 2.7 g | 0 g |
| Azov carp | 121 kcal | 18.4 g | 5.3 g | 0 g |
| Carp in tomato sauce. Canned food | 143 kcal | 12.4 g | 8.7 g | 3.5 g |
| Saida | 81 kcal | 19.1 g | 0.5 g | 0 g |
| Atlantic pollock, cooked in the heat | 118 kcal | 24.92 g | 1.26 g | 0 g |
| Atlantic pollock, raw | 92 kcal | 19.44 g | 0.98 g | 0 g |
| Saira | 205 kcal | 19.5 g | 14.1 g | 0 g |
| Saira blanched in oil, canned | 283 kcal | 18.3 g | 23.3 g | 0 g |
| Salaka | 125 kcal | 17 g | 6.3 g | 0 g |
| Hot smoked herring | 152 kcal | 25.4 g | 5.6 g | 0 g |
| Perch salad, 1-80 each | 182 kcal | 4.7 g | 15.7 g | 5.5 g |
| Tuna salad | 187 kcal | 16.04 g | 9.26 g | 9.41 g |
| Salilota (brotola) | 73 kcal | 16.5 g | 0.8 g | 0 g |
| Atlantic sardine, canned in oil | 208 kcal | 24.62 g | 11.45 g | 0 g |
| Oceanic sardine | 166 kcal | 19 g | 10 g | 0 g |
| Pacific sardine, canned in tomato sauce | 185 kcal | 20.86 g | 10.45 g | 0.44 g |
| Atlantic sardines in oil, canned | 249 kcal | 17.9 g | 19.7 g | 0 g |
| Far Eastern sardines in oil, canned | 272 kcal | 17.2 g | 22.6 g | 0 g |
| Caspian sardines in oil, canned | 223 kcal | 16 g | 17.7 g | 0 g |
| Stellate sturgeon | 160 kcal | 16.9 g | 10.3 g | 0 g |
| Sevruga in tomato sauce. Canned food | 178 kcal | 16 g | 11.4 g | 2.6 g |
| Poached stellate sturgeon, 1-350 each | 173 kcal | 18.2 g | 11.2 g | 0 g |
| Atlantic herring | 158 kcal | 17.96 g | 9.04 g | 0 g |
| Atlantic fatty herring | 248 kcal | 17.7 g | 19.5 g | 0 g |
| Atlantic herring low-fat | 135 kcal | 19.1 g | 6.5 g | 0 g |
| Atlantic herring low-fat salted | 145 kcal | 17 g | 8.5 g | 0 g |
| Atlantic herring, smoked | 217 kcal | 24.58 g | 12.37 g | 0 g |
| Atlantic herring, pickled | 262 kcal | 14.19 g | 18 g | 9.64 g |
| Atlantic herring, cooked in the heat | 203 kcal | 23.03 g | 11.59 g | 0 g |
| Iwasi herring, salted, specially salted | 173 kcal | 17.5 g | 11.4 g | 0 g |
| Iwasi herring, large | 234 kcal | 19.5 g | 17.3 g | 0 g |
| Iwasi herring, small | 131 kcal | 21.5 g | 5 g | 0 g |
| Chopped herring, 1-98 each | 136 kcal | 10.3 g | 9.7 g | 2 g |
| Herring with onions, 1-98 each | 125 kcal | 8.3 g | 8.3 g | 4.2 g |
| Fatty Pacific herring | 191 kcal | 14 g | 15 g | 0 g |
| Fatty salted Pacific herring | 224 kcal | 17.4 g | 17.1 g | 0 g |
| Pacific fatty herring, cold smoked | 225 kcal | 20.3 g | 16 g | 0 g |
| Pacific herring low-fat | 135 kcal | 18 g | 7 g | 0 g |
| Pacific herring, cooked in the heat | 250 kcal | 21.01 g | 17.79 g | 0 g |
| Pacific herring, raw | 195 kcal | 16.39 g | 13.88 g | 0 g |
| Herring, Pacific, air dried, packed in oil, (Alaska) | 489 kcal | 44.5 g | 34.6 g | 0 g |
| Salted salmon | 202 kcal | 22.5 g | 12.5 g | 0 g |
| Salmon, nuggets, ready to eat, unheated | 189 kcal | 11.97 g | 10.43 g | 11.85 g |
| Serebryanka | 84 kcal | 8.3 g | 5.6 g | 0 g |
| Seriola | 103 kcal | 22.5 g | 1.4 g | 0 g |
| Seriola (yellowtail) cooked in the heat | 187 kcal | 29.67 g | 6.72 g | 0 g |
| Seriolella | 160 kcal | 19.4 g | 9.2 g | 0 g |
| Whitefish | 144 kcal | 19 g | 7.5 g | 0 g |
| Whitefish in tomato sauce, canned | 154 kcal | 14.3 g | 8.3 g | 5.8 g |
| Whitefish, Baikal | 144 kcal | 20.2 g | 7 g | 0 g |
| Whitefish, smoked | 177 kcal | 16.36 g | 11.9 g | 0 g |
| Whitefish, mixed species, raw, (Alaska) | 131 kcal | 18.9 g | 6.1 g | 0 g |
| Whitefish, dried, (Alaska) | 371 kcal | 62.44 g | 13.44 g | 0 g |
| Whitefish, raw | 98 kcal | 18.99 g | 1.91 g | 0 g |
| Whitefish, whitefish, head, eyes, cheek, soft bones, (Alaska) | 107 kcal | 18.6 g | 3.6 g | 0 g |
| Oceanic scap | 164 kcal | 18.7 g | 9.9 g | 0 g |
| Fox ray | 110 kcal | 24 g | 1.6 g | 0 g |
| Squama | 104 kcal | 17.3 g | 3.9 g | 0 g |
| Atlantic mackerel | 191 kcal | 18 g | 13.2 g | 0 g |
| Atlantic mackerel in oil, canned | 278 kcal | 13.1 g | 25.1 g | 0 g |
| Atlantic mackerel in oil. Canned food | 318 kcal | 14.4 g | 28.9 g | 0 g |
| Atlantic mackerel, cooked in the heat | 262 kcal | 23.85 g | 17.81 g | 0 g |
| Atlantic mackerel, raw | 205 kcal | 18.6 g | 13.89 g | 0 g |
| Far Eastern mackerel | 239 kcal | 19.3 g | 18 g | 0 g |
| Far Eastern mackerel in oil, canned | 220 kcal | 19.5 g | 15.8 g | 0 g |
| Natural Kuril mackerel. Canned food | 248 kcal | 18.8 g | 19.2 g | 0 g |
| Natural mackerel. Canned food | 200 kcal | 17.7 g | 14.4 g | 0 g |
| Salted mackerel | 305 kcal | 18.5 g | 25.1 g | 0 g |
| Cold smoked mackerel | 150 kcal | 23.4 g | 6.4 g | 0 g |
| Salted-dried smelt, Polesie | 264 kcal | 46.3 g | 8.8 g | 0 g |
| Salted-dried smelt, Pskov | 159 kcal | 32 g | 3.4 g | 0 g |
| Snack, fish | 144 kcal | 21.8 g | 6.3 g | 0 g |
| Sunfish, fish | 95 kcal | 18.9 g | 2.2 g | 0 g |
| Som | 115 kcal | 17.2 g | 5.1 g | 0 g |
| Catfish in tomato sauce. Canned food | 126 kcal | 12.9 g | 6.3 g | 4 g |
| Poached catfish, 1-346 each | 121 kcal | 18.2 g | 5.4 g | 0 g |
| Channel catfish, American, wild | 95 kcal | 16.38 g | 2.82 g | 0 g |
| Channel catfish, American, wild, cooked | 105 kcal | 18.47 g | 2.85 g | 0 g |
| Channel catfish, American, fried, breaded | 229 kcal | 18.09 g | 13.33 g | 7.34 g |
| Channel catfish, American, farmed | 119 kcal | 15.23 g | 5.94 g | 0 g |
| Channel catfish, American, farm raised, heat cooked | 144 kcal | 18.44 g | 7.19 g | 0 g |
| Spot cooked in the heat | 158 kcal | 23.73 g | 6.28 g | 0 g |
| Spot, raw | 123 kcal | 18.51 g | 4.9 g | 0 g |
| Horse mackerel | 114 kcal | 18.5 g | 4.5 g | 0 g |
| Atlantic horse mackerel, cold smoked | 93.6 kcal | 17.1 g | 2.8 g | 0 g |
| Horse mackerel in tomato sauce, canned | 110 kcal | 14.8 g | 2.3 g | 7.3 g |
| Fried horse mackerel, 1-366 each | 190 kcal | 20.3 g | 10.5 g | 3.7 g |
| Horse mackerel, fried, in oil, canned | 309 kcal | 15.6 g | 27.4 g | 0 g |
| Boiled horse mackerel, 1-344 each | 124 kcal | 20 g | 4.9 g | 0 g |
| Poached horse mackerel, 1-358 each | 122 kcal | 19.6 g | 4.8 g | 0 g |
| Pacific mackerel | 158 kcal | 20.07 g | 7.89 g | 0 g |
| Pacific horse mackerel, canned, dry product without marinade | 156 kcal | 23.19 g | 6.3 g | 0 g |
| Pacific horse mackerel, cooked in the heat | 201 kcal | 25.73 g | 10.12 g | 0 g |
| Horse mackerel, all types, raw | 146 kcal | 23.14 g | 5.24 g | 0 g |
| Sterlet, Volga | 127 kcal | 17.9 g | 6.1 g | 0 g |
| Sterlet, Siberian | 320 kcal | 10.7 g | 30.8 g | 0 g |
| Zander | 84 kcal | 18.4 g | 1.1 g | 0 g |
| Pike perch in tomato sauce. Canned food | 119 kcal | 14 g | 5.3 g | 3.1 g |
| Boiled pike perch, 1-342 each | 96 kcal | 20.5 g | 1.2 g | 0 g |
| Poached pike perch, 1-346 | 89 kcal | 19.6 g | 1.2 g | 0 g |
| Stuffed pike perch, 1-362 each | 144 kcal | 13.7 g | 6 g | 8.7 g |
| Pike perch cooked in the heat | 119 kcal | 24.54 g | 1.56 g | 0 g |
| Pike perch, raw | 93 kcal | 19.14 g | 1.22 g | 0 g |
| Soup, fish, home-style, (Alaska) | 72 kcal | 7.4 g | 2.2 g | 5.6 g |
| Surimi | 99 kcal | 15.18 g | 0.9 g | 6.85 g |
| Cheese (peled), fish | 126 kcal | 19.1 g | 5.5 g | 0 g |
| Taimen | 119 kcal | 18.9 g | 4.8 g | 0 g |
| Terpug | 102 kcal | 17.8 g | 3.4 g | 0 g |
| Toothed cabbage, cooked in the heat | 109 kcal | 22.64 g | 1.36 g | 0 g |
| Toothed mackerel, raw | 85 kcal | 17.66 g | 1.06 g | 0 g |
| Terpug, toothy, serpentine, meat, raw, (Alaska) | 79 kcal | 17.9 g | 0.8 g | 0 g |
| Terpuzhok southern | 105 kcal | 19.5 g | 3 g | 0 g |
| tilapia | 96 kcal | 20.08 g | 1.7 g | 0 g |
| Tilapia cooked in the heat | 128 kcal | 26.15 g | 2.65 g | 0 g |
| Trepang (meat) | 34.6 kcal | 7.3 g | 0.6 g | 0 g |
| Cod | 69 kcal | 16 g | 0.6 g | 0 g |
| Atlantic cod, canned | 105 kcal | 22.76 g | 0.86 g | 0 g |
| Atlantic cod, cooked in the heat | 105 kcal | 22.83 g | 0.86 g | 0 g |
| Atlantic cod, dried and salted | 290 kcal | 62.82 g | 2.37 g | 0 g |
| Atlantic cod, raw | 82 kcal | 17.81 g | 0.67 g | 0 g |
| Hot smoked cod | 115 kcal | 26.7 g | 1.2 g | 0 g |
| Fried cod, 1-366 each | 123 kcal | 16 g | 5.1 g | 3.1 g |
| Baked cod, 1-374 each | 90 kcal | 6 g | 3.7 g | 8 g |
| Cod smoked in oil. Canned food | 290 kcal | 20.8 g | 23 g | 0 g |
| Boiled cod, 1-340 each | 79 kcal | 17.9 g | 0.8 g | 0 g |
| Poached cod, 1-358 each | 75 kcal | 17 g | 0.8 g | 0 g |
| Salted cod, gutted without head | 98 kcal | 23.1 g | 0.6 g | 0 g |
| Pacific cod, cooked | 84 kcal | 20.42 g | 0.25 g | 0 g |
| Pacific cod, cooked in the heat | 85 kcal | 18.73 g | 0.5 g | 0 g |
| Pacific cod, raw | 69 kcal | 15.27 g | 0.41 g | 0 g |
| Stewed cod, 1-362 each | 101 kcal | 9.7 g | 5.1 g | 3.9 g |
| Trumpeter, clam | 137 kcal | 23.84 g | 0.4 g | 7.76 g |
| Trumpeter, steamed clam | 275 kcal | 47.68 g | 0.8 g | 15.52 g |
| Tuna | 139 kcal | 24.4 g | 4.6 g | 0 g |
| Tuna in oil, canned, dry product without marinade | 198 kcal | 29.13 g | 8.21 g | 0 g |
| White tuna, canned in water, no salt, dry product without marinade | 128 kcal | 23.62 g | 2.97 g | 0 g |
| White tuna, canned in water, dry product without marinade | 128 kcal | 23.62 g | 2.97 g | 0 g |
| White tuna, canned in oil, without salt, dry product without marinade | 186 kcal | 26.53 g | 8.08 g | 0 g |
| White tuna, canned in oil, dry product without marinade | 186 kcal | 26.53 g | 8.08 g | 0 g |
| Tuna in oil. Canned food | 232 kcal | 22 g | 15.9 g | 0 g |
| Bluefin tuna | 144 kcal | 23.33 g | 4.9 g | 0 g |
| Bluefin tuna cooked in the heat | 184 kcal | 29.91 g | 6.28 g | 0 g |
| Yellowfin tuna | 109 kcal | 24.4 g | 0.49 g | 0 g |
| Yellowfin tuna, cooked in the heat | 130 kcal | 29.15 g | 0.59 g | 0 g |
| Natural tuna. Canned food | 96 kcal | 22.5 g | 0.7 g | 0 g |
| Tuna, canned in water, without salt, dry product without marinade | 116 kcal | 25.51 g | 0.82 g | 0 g |
| Tuna, canned in water, dry product without marinade | 86 kcal | 19.44 g | 0.96 g | 0 g |
| Tuna, canned in oil, without salt, dry product without marinade | 198 kcal | 29.13 g | 8.21 g | 0 g |
| Seal, bearded (Oogruk), meat, low quadrant, raw, (Alaska) | 186 kcal | 23.63 g | 10.17 g | 0 g |
| Seal, bearded (Oogruk), meat, dried, (Alaska) | 351 kcal | 82.6 g | 2.3 g | 0 g |
| Seal, bearded (Oogruk), meat, dried, in oil (Alaska) | 367 kcal | 35.31 g | 25.08 g | 0 g |
| Seal, bearded (Oogruk), meat, raw, (Alaska) | 110 kcal | 26.7 g | 0.4 g | 0 g |
| Seal, bearded (Oogruk), meat, partially dried, (Alaska) | 270 kcal | 62.38 g | 2.31 g | 0 g |
| Salted spring sprat | 225 kcal | 19.8 g | 16.2 g | 0 g |
| Salted autumn sprat | 264 kcal | 15.7 g | 22.3 g | 0 g |
| Turbot (European halibut) | 95 kcal | 16.05 g | 2.95 g | 0 g |
| Turbot (European halibut) cooked in the heat | 122 kcal | 20.58 g | 3.78 g | 0 g |
| coal fish | 201 kcal | 12.2 g | 16.9 g | 0 g |
| Sable fish, smoked | 257 kcal | 17.65 g | 20.14 g | 0 g |
| Sablefish, small | 114 kcal | 14.2 g | 6.4 g | 0 g |
| Hot-cooked sable fish | 250 kcal | 17.19 g | 19.62 g | 0 g |
| Sablefish, raw | 195 kcal | 13.41 g | 15.3 g | 0 g |
| Sea eel | 94 kcal | 19.1 g | 1.9 g | 0 g |
| River eel | 333 kcal | 14.5 g | 30.5 g | 0 g |
| Hot smoked river eel | 386 kcal | 15.7 g | 35.9 g | 0 g |
| Eel, all types | 184 kcal | 18.44 g | 11.66 g | 0 g |
| Eel, all types, hot-cooked | 236 kcal | 23.65 g | 14.95 g | 0 g |
| Anglerfish | 68 kcal | 14.8 g | 1 g | 0 g |
| Snail, raw | 90 kcal | 16.1 g | 1.4 g | 2 g |
| Umbrina | 103 kcal | 17.9 g | 3.5 g | 0 g |
| Barbel, Aral | 175 kcal | 18.6 g | 11.2 g | 0 g |
| Barbel, Caspian | 134 kcal | 20.1 g | 5.9 g | 0 g |
| Oyster | 72 kcal | 9 g | 2 g | 4.5 g |
| American oyster, wild | 51 kcal | 5.71 g | 1.71 g | 2.72 g |
| American oyster, wild, cooked | 79 kcal | 8.87 g | 2.65 g | 4.23 g |
| American oyster, wild, steamed | 102 kcal | 11.42 g | 3.42 g | 5.45 g |
| American oyster, canned | 68 kcal | 7.06 g | 2.47 g | 3.91 g |
| American oyster, breaded and fried | 199 kcal | 8.77 g | 12.58 g | 11.62 g |
| Farmed American oyster | 59 kcal | 5.22 g | 1.55 g | 5.53 g |
| American oyster, farmed, cooked in the heat | 79 kcal | 7 g | 2.12 g | 7.28 g |
| Pacific oyster, steamed | 163 kcal | 18.9 g | 4.6 g | 9.9 g |
| Pacific oyster, raw | 81 kcal | 9.45 g | 2.3 g | 4.95 g |
| Rainbow trout, wild | 119 kcal | 20.48 g | 3.46 g | 0 g |
| Rainbow trout, wild, cooked in the heat | 150 kcal | 22.92 g | 5.82 g | 0 g |
| Farmed rainbow trout | 141 kcal | 19.94 g | 6.18 g | 0 g |
| Rainbow trout, farmed, cooked in the heat | 168 kcal | 23.8 g | 7.38 g | 0 g |
| Trout, all types | 148 kcal | 20.77 g | 6.61 g | 0 g |
| Trout, all types, cooked in the heat | 190 kcal | 26.63 g | 8.47 g | 0 g |
| Pollock meatballs, 1-386 each | 95 kcal | 11.8 g | 1.9 g | 7.6 g |
| Spring salted anchovy | 166 kcal | 21.2 g | 9 g | 0 g |
| Hamsa autumn salted | 292 kcal | 17.5 g | 24.7 g | 0 g |
| Grayling | 112 kcal | 20.6 g | 3.3 g | 0 g |
| Hake | 86 kcal | 16.6 g | 2.2 g | 0 g |
| Poached hake, 1-356 each | 91 kcal | 17.8 g | 2.4 g | 0 g |
| Chinook | 148 kcal | 19.1 g | 8 g | 0 g |
| Chinook salmon, smoked | 117 kcal | 18.28 g | 4.32 g | 0 g |
| Chinook salmon, smoked (cured salmon), standard | 117 kcal | 18.28 g | 4.32 g | 0 g |
| Chinook salmon, king salmon, Alaska | 187 kcal | 20.25 g | 11.73 g | 0 g |
| Chinook salmon, king salmon, Alaska, smoked | 266 kcal | 30.7 g | 15.9 g | 0 g |
| Chinook salmon, king salmon, Alaska, smoked, canned. | 150 kcal | 23.2 g | 5.9 g | 0 g |
| Chinook salmon, king salmon, Alaska, salted | 430 kcal | 39.9 g | 30 g | 0 g |
| Chinook salmon cooked in the heat | 231 kcal | 25.72 g | 13.38 g | 0 g |
| Chinook salmon, raw | 179 kcal | 19.93 g | 10.43 g | 0 g |
| Turtle, green, raw | 89 kcal | 19.8 g | 0.5 g | 0 g |
| Chekhon | 97 kcal | 19.2 g | 2.2 g | 0 g |
| Chir (schokur), Yenisei | 173 kcal | 17.9 g | 11.3 g | 0 g |
| Chir (schokur), Ob | 127 kcal | 18.2 g | 6 g | 0 g |
| Chukuchan cooked in the heat | 119 kcal | 21.49 g | 2.97 g | 0 g |
| Chukuchan, raw | 92 kcal | 16.76 g | 2.32 g | 0 g |
| Shemaya Aral, spring | 105 kcal | 19.4 g | 3 g | 0 g |
| Shemaya Aral, autumn | 138 kcal | 18.4 g | 7.2 g | 0 g |
| Perch schnitzel, 1-380 each | 215 kcal | 17.6 g | 12.5 g | 8.1 g |
| Sprats in oil. Canned food | 363 kcal | 17.4 g | 32.4 g | 0 g |
| Pike | 84 kcal | 18.4 g | 1.1 g | 0 g |
| Pike in tomato sauce. Canned food | 110 kcal | 14.2 g | 4 g | 3.1 g |
| Common pike, cooked in the heat | 113 kcal | 24.69 g | 0.88 g | 0 g |
| Common pike, raw | 88 kcal | 19.26 g | 0.69 g | 0 g |
| Boiled pike, 1-340 each | 98 kcal | 21.3 g | 1.3 g | 0 g |
| Poached pike, 1-348 each | 90 kcal | 19.6 g | 1.2 g | 0 g |
| Stuffed pike, 1-362 each | 141 kcal | 13.3 g | 6 g | 8.4 g |
| Epigonus black Far Eastern (cardinal) | 172 kcal | 16.5 g | 11.8 g | 0 g |
| Marine language | 88 kcal | 10.3 g | 5.2 g | 0 g |
| Ide | 117 kcal | 19 g | 4.5 g | 0 g |
| Ide in tomato sauce, canned | 128 kcal | 12.9 g | 6.3 g | 5.3 g |
red fish
One of the favorite delicacies for many are red fish dishes.
First of all, it simply tastes amazing, and, moreover, fortunately for all fish eaters, it is incredibly healthy. Salmon, chum salmon, pink salmon, trout, sterlet, beluga, sturgeon are perhaps the most famous representatives of this class. They belong to the group of medium-fat and fatty foods and contain moderate to high calorie content. Red fish is rich in omega-3, the benefits of which we described above. In this regard, by including this product in your diet, you can strengthen almost all body systems: heart, bones, nerves, etc. Red fish fat content table
| Name | Fat content per 100 grams |
| Salmon | 15 |
| Chum salmon | 5,6 |
| Pink salmon | 5-7 |
| Trout | 6,6 |
| Sterlet | 6,1 |
| Beluga | 9 |
| Sturgeon | 11 |
What you need to know about Omega-3 in fish
The daily intake of acids is at least one gram. Not all varieties of vertebrate representatives of the chordate type have such an amount. The acid content depends on many factors - whether it is sea or river, the degree of fat content, habitat, food supply. The amount of acid differs for different varieties.
Benefits of Cold Water Seafood
In cold seas, paradoxically, the fauna is more diverse. Therefore, the fish richest in Omega-3 fatty acids are caught there. This fact is due to the fact that cold water contains a lot of oxygen, more than warm water. The flora is richer; the main food source for chordates is algae. Algae contain components that form the basis of synthesis - docosahexaenoic acid. Essential for keeping warm when swimming in cold weather. This is the main component of Omega three.
Based on this fact, doubts arise whether Omega-3 is present in ordinary river fish, because algae in rivers is not so developed. Perch, carp, and pike perch are valuable, but their Omega-3 content is inferior to marine varieties.
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Fatty fish are the best source of Omega-3
The question of which fish contains the most Omega-3 is easy to answer - the higher the fat content of the product, the more acids it contains. Tuna in sea markets is more expensive the more fat it contains. Lots of Omega-3 fatty acids, up to 30%, in the following varieties:
- whitefish;
- lamprey;
- Pacific halibut.
Dependence of the value of fish on the places of catch and food supply
Commercial fish containing Omega-3 fatty acids are caught in the Pacific and Atlantic oceans. On the territory of Russia, production is carried out in the area of the Kamchatka Peninsula, Sakhalin Island, the Kuril Islands, and the basins of the Barents and Okhotsk Seas. Cold waters allow you to catch more valuable products.
The plant where the preservation was carried out is also important. The Far East, northern regions of the country, factories located on the coast - fresh products are preserved.
Some varieties are grown artificially. It is of interest which fish, farmed or natural, contain Omega-3 in large quantities. Artificial products are less rich - there are no algae in the breeding areas.
Dangerous Toxins
There are toxic substances consumed by marine inhabitants. Mercury is especially dangerous. Pregnant women and young children are not recommended to eat grouper, marlin, codfish, swordfish, king mackerel, shark, and hoplostet.
