How many calories in fish and seafood

The nutritious value in fish is very high; they are a healthier source of proteins than meat. Seafood and fish are the staple of the Mediterranean diet. They contain iodine and zinc, which are referred to as youth elements.

Fish and seafood caloric table

Product	Quantity	Energy (kcal)	Protein (g)	Fat (g)	Sugar (g)
Anchois	100 g	166.00	21.20	9.00	0.00
Atlantic horse mackerel in oil	100 g	309.00	15.60	27.40	0.00
Atlantic horse mackerel in tomato sauce	100 g	110.00	14.80	2.30	7.30
Balyk - smoked soft parts of sturgeon	100 g	194.00	20.40	12.50	0.00
Belica dried	100 g	235.00	46.40	5.50	0.00
Black caviar	100 g	237.00	27.20	14.20	0.00
Blanched beluga	100 g	234.00	23.30	15.60	0.00
Bream	100 g	221.00	42.00	5.90	0.00
Bream in tomato sauce	100 g	138.00	15.30	7.40	2.60
Carp in tomato sauce	100 g	145.00	12.40	8.70	4.10
Catfish in tomato sauce	100 g	126.00	12.90	6.30	4.30
Caviar, cod	100 g	115.00	24.00	0.20	0.00
Caviar, large	100 g	230.00	31.20	11.70	0.00
Caviar, pollock	100 g	131.00	28.40	1.90	0.00
Caviar, salmon	100 g	251.00	31.60	13.80	0.00
Caviar, siberian sturgeon	100 g	221.00	28.40	11.90	0.00
Caviar, sturgeon	100 g	236.00	36.00	10.20	0.00
Clams	100 g	50.00	9.10	1.50	0.00
Cod liver	100 g	610.00	4.00	66.00	0.00
Cod, fish balls	100 g	112.00	14.20	2.60	8.80
Cod, fish fillets in breadcrumbs	100 g	273.00	19.10	15.80	14.60
Cod, minced cutlet	100 g	260.00	14.90	17.80	10.90
Cold smoked cod	100 g	94.00	22.10	0.50	0.00
Cooked Atlantic horse mackerel	100 g	133.00	20.60	5.60	0.00
Cooked bream	100 g	160.00	29.70	4.60	0.00
Cooked burbot	100 g	92.00	21.40	0.70	0.00
Cooked carp	100 g	102.00	16.00	3.70	2.00
Cooked catfish	100 g	196.00	18.40	13.60	0.00
Cooked cod	100 g	78.00	17.80	0.70	0.00
Cooked crabs	100 g	96.00	16.00	3.60	0.00
Cooked crayfish	100 g	97.00	20.30	1.30	1.00
Cooked crucian	100 g	102.00	20.70	2.10	0.00
Cooked flounder	100 g	103.00	18.30	3.30	0.00
Cooked hake	100 g	95.00	18.50	2.30	0.00
Cooked halibut	100 g	216.00	14.00	17.80	0.00
Cooked mackerel	100 g	124.00	22.80	3.60	0.00
Cooked mackerel - powtórka? - dop tłumacza	100 g	211.00	19.60	14.70	0.00
Cooked pike	100 g	98.00	21.30	1.30	0.00
Cooked pike-perch	100 g	97.00	21.30	1.30	0.00
Cooked pollock	100 g	79.00	17.60	1.00	0.00
Cooked prawns	100 g	95.00	18.90	2.20	0.00
Cooked sardine	100 g	178.00	20.10	10.80	0.00
Cooked sea crayfish	100 g	90.00	20.50	0.70	0.30
Cooked sea perch	100 g	112.00	19.90	3.60	0.00
Cooked squid	100 g	110.00	18.00	4.20	0.00
Cooked sturgeon	100 g	179.00	17.70	12.00	0.00
Cooked wolffish	100 g	114.00	15.50	5.80	0.00
Fish cutlet of perch	100 g	215.00	17.60	12.50	8.10
Fish salad of perch	100 g	182.00	4.70	15.70	5.50
Flounder in oil	100 g	249.00	14.40	21.30	0.00
Flounder in tomato sauce	100 g	125.00	12.60	5.40	6.30
Fresh Atlantic horse mackerel	100 g	119.00	19.00	5.00	0.00
Fresh beluga	100 g	147.00	21.00	0.70	0.00
Fresh bream	100 g	126.00	20.90	4.70	0.00
Fresh burbot	100 g	80.00	18.80	0.60	0.00
Fresh capelin	100 g	157.00	13.40	11.50	0.00
Fresh carp	100 g	110.00	18.00	4.20	0.00
Fresh catfish	100 g	143.00	16.80	8.50	0.00
Fresh chum salmon	100 g	138.00	22.00	5.60	0.00
Fresh cod	100 g	78.00	17.70	0.70	0.00
Fresh crayfish	100 g	76.00	15.50	1.00	1.20
Fresh crucian	100 g	87.00	17.70	1.80	0.00
Fresh eel	100 g	332.00	14.50	30.50	0.00
Fresh flounder	100 g	83.00	16.50	1.80	0.00
Fresh hake	100 g	86.00	16.60	2.20	0.00
Fresh herring	100 g	161.00	16.30	10.70	0.00
Fresh ide	100 g	81.00	18.20	1.00	0.00
Fresh mackerel	100 g	181.00	18.70	11.90	0.00
Fresh mullet	100 g	124.00	21.00	0.40	0.00
Fresh Pacific saury	100 g	182.00	18.60	12.00	0.00
Fresh pike	100 g	82.00	18.40	0.80	0.00
Fresh pike-perch	100 g	84.00	19.20	0.70	0.00
Fresh pollock	100 g	73.00	16.60	0.60	0.00
Fresh prawns	100 g	97.00	22.00	1.00	0.00
Fresh river perch	100 g	82.00	18.50	0.90	0.00
Fresh roach	100 g	110.00	19.00	0.40	0.00
Fresh salmon	100 g	201.00	19.90	13.60	0.00
Fresh sardine	100 g	169.00	20.60	9.60	0.00
Fresh sea crayfish (lobster)	100 g	89.00	18.80	1.30	0.50
Fresh sea eel	100 g	93.00	19.10	1.90	0.00
Fresh sea perch	100 g	117.00	17.60	5.20	0.00
Fresh squid	100 g	74.00	18.00	0.30	0.00
Fresh starry sturgeon	100 g	160.00	17.00	1.00	0.00
Fresh sterlet	100 g	122.00	17.00	6.10	0.00
Fresh sturgeon	100 g	163.00	16.40	10.90	0.00
Fresh tuna	100 g	101.00	23.00	1.00	0.00
Fresh white halibut	100 g	102.00	18.90	3.00	0.00
Fried Atlantic horse mackerel	100 g	190.00	20.30	10.50	3.70
Fried cod	100 g	111.00	23.00	0.10	0.00
Fried pink salmon	100 g	169.00	22.10	9.00	0.00
Fried river perch	100 g	180.00	20.60	9.10	4.00
Fried sturgeon	100 g	273.00	16.00	17.40	13.20
Fried wolffish	100 g	209.00	22.20	11.50	4.10
Grilled cod	100 g	172.00	22.10	9.10	0.60
Grilled salmon	100 g	283.00	20.70	22.30	0.60
Hake collops	100 g	140.00	13.10	5.60	9.30
Herring in oil	100 g	301.00	16.40	26.50	0.00
Herring in sour cream	100 g	97.00	5.50	6.20	5.30
Herring in tomato sauce	100 g	159.00	13.80	9.70	4.60
Hot smoked cod	100 g	115.00	26.00	1.20	0.00
Hot smoked red herring	100 g	215.00	21.80	14.30	0.00
Hot smoked sea perch	100 g	175.00	23.50	9.00	0.00
Oyster	100 g	95.00	14.00	0.30	6.00
Pacific saury blanched in oil	100 g	283.00	18.30	23.30	0.00
Pike in tomato sauce	100 g	108.00	14.20	4.00	3.60
Pike-perch collops	100 g	164.00	12.10	7.40	12.10
Pike-perch in tomato sauce	100 g	119.00	14.00	5.30	3.70
Pink salmon	100 g	168.00	22.90	7.80	0.00
Pink salmon in tomato sauce	100 g	132.00	14.50	5.10	6.90
Red caviar	100 g	203.00	28.00	9.70	0.00
Roast cod	100 g	90.00	6.00	3.70	8.00
Roast river perch	100 g	103.00	6.80	4.70	8.40
Salmon	100 g	192.00	16.50	12.60	3.40
Salmon sauted	100 g	379.00	21.10	31.40	4.10
Salted herring	100 g	217.00	19.80	15.40	0.00
Salty chum salmon	100 g	184.00	24.30	9.60	0.00
Salty cod	100 g	98.00	23.10	0.60	0.00
Salty pink salmon	100 g	147.00	21.00	7.00	0.00
Salty salmon	100 g	269.00	21.00	20.50	0.00
Salty sprat	100 g	137.00	17.10	7.60	0.00
Salty sprat with spices	100 g	154.00	14.80	10.50	0.00
Salty tuna	100 g	225.00	19.80	16.20	0.00
Sardines in oil	100 g	221.00	24.10	13.90	0.00
Sardines in tomatoes	100 g	162.00	17.00	9.90	1.40
Sea cabbage	100 g	5.00	0.90	0.20	0.00
Small octopus	100 g	73.00	18.20	0.00	0.00
Smoked Atlantic horse makcerel	100 g	94.00	17.10	2.80	0.00
Smoked belica	100 g	181.00	31.10	6.30	0.00
Smoked bream	100 g	172.00	32.80	4.50	0.00
Smoked bream	100 g	105.00	17.10	4.10	0.00
Smoked eel	100 g	326.00	17.90	28.60	0.00
Smoked flounder	100 g	192.00	22.00	11.60	0.00
Smoked mackerel	100 g	221.00	20.70	15.50	0.00
Smoked salmon	100 g	162.00	21.50	8.40	0.00
Smoked sprat	100 g	162.00	21.30	8.50	0.00
Smoked sprat in oil	100 g	363.00	17.40	32.40	0.40
Starry sturgeon in tomato sauce	100 g	179.00	16.10	11.50	2.80
Stewed Atlantic horse mackerel	100 g	122.00	19.60	4.80	0.00
Stewed catfish	100 g	121.00	18.20	5.40	0.00
Stewed cod	100 g	101.00	9.70	5.10	3.90
Stewed pike	100 g	90.00	19.60	1.20	0.00
Stewed pike-perch	100 g	89.00	19.60	1.20	0.00
Stewed river perch	100 g	109.00	19.50	3.50	0.00
Stewed sea perch	100 g	120.00	10.90	6.60	4.20
Stewed sturgeon	100 g	179.00	17.80	11.90	0.00
Stuffed pike	100 g	141.00	13.30	6.00	8.40
Stuffed pike-perch	100 g	144.00	13.70	6.00	8.70
Stuffed river perch	100 g	130.00	14.90	6.10	3.90
Sturgeon in tomato sauce	100 g	181.00	14.70	12.00	3.40
Tinned chum salmon	100 g	129.00	21.50	4.80	0.00
Tinned crabs	100 g	85.00	18.70	1.10	0.10
Tinned mackerel	100 g	258.00	16.40	21.40	0.00
Tinned pink salmon	100 g	136.00	20.90	5.80	0.00
Tinned prawns	100 g	81.00	17.80	1.10	0.00
Tinned sturgeon	100 g	163.00	16.40	10.60	0.60
Trout	100 g	97.00	19.20	2.10	0.00
Tuna chunks in oil	100 g	190.00	27.10	9.00	0.00
Tuna chunks in spring water	100 g	96.00	21.00	1.20	0.00
Whale meat	100 g	119.00	22.50	3.20	0.00
Wolffish in cream sauce	100 g	137.00	7.40	8.80	6.80

Nutrients in fish and seafoodThe regular consumption of sea fish will allow us to enjoy youth for a longer time. They also contain B group vitamins, phosphorus, potassium and sodium. Sea fish supplies us with many microelements – copper, selenium and monounsaturated fat acids of the Omega-3 group (used in the prevention of arteriosclerosis and ischemic heart disease, they decrease the triglyceride concentration in the blood and its coagulability).
Seafood contains many elements necessary for the body’s proper functioning. It’s an important source of easy assimilable proteins. Prawn and lobster have lots of them (about 17%) and these quantities are just a few percent less than what you’ll find in fish. Frutti di mare contain very little fat (crayfish contain 0.5%, lobsters – 2%), but this is the precious fat from the Omega-3 group. We can also find such minerals in seafood: as iron, zinc (mostly in oysters, therefore they have the reputation of being strong aphrodisiacs) and copper, but also the PP and B12 vitamins. Seafood is the best source of iodine and phosphorus; they also provide calcium, selenium and fluoride. Crustaceans, except for crabs, contain a lot of cholesterol but also some sterols that limit the absorption of the cholesterol.

Fish for healthy nutritionFish proteins are a great substance to reconstruct used tissue and form new tissue. What’s more it takes part in the production of hormones, enzymes, immunological bodies and of haemoglobin. The monounsaturated fatty acids Omega-3 positively influences blood coagulability, decreasing the onset of arteriosclerosis. Selenium slows down the onset of arteriosclerosis through its influence on blood coagulability and prostacycline production. Fish, due to their nutritious values and varied elements that are absent in all other foods (Omega-3) should be eaten at least once a week. The exact recommendation concerning fish and seafood consumption is included in the Mediterranean food pyramid.
Seafood is not recommended for small children, pregnant or nursing women, and also people suffering from gout shouldn’t eat crustaceans or molluscs, since they contain purines, which influence the increase of uric acid in the blood. Seafood is of the low caloric group, therefore overweight people can eat it, as well as people with problems of the circulatory system. Seafood is also a perfect source of iodine, which is crucial for thyroid hormone production and responsible for the metabolic processes.

Interesting informationFresh fish is supposed to be used within 1 or 2 days from purchase, it should be stored in the fridge on the lowest shelf. After gutting and cleaning, fillets or other seafood can be stored in a freezer for 6-8 months. Smoked fish can be kept in 5-6oC temperature in closed containers, so that their special aroma doesn’t get absorbed by other products. Canned fish can be stored for 2-3 days after opening, but you need to remove it from the can and place it in a closed container.