Fish - The Stats

Anchovies

One ounce of boneless anchovies, canned in oil and drained contains 8.19 grams of protein, 60 calories and 2.75 grams of fat. Potassium - 154 mg

Phosphorus - 71 mg

Calcium - 66 mg

Magnesium - 20 mg

Iron - 1.31 mg

Sodium - 1040 mg

Manganese - 0.028 mg

Zinc - 0.69 mg

Copper - 0.096 mg

Selenium - 19.3 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.022 mg

Vitamin B2 (riboflavin) - 0.103 mg

Niacin - 5.643 mg

Pantothenic Acid - 0.258 mg

Vitamin B6 - 0.058 mg

Folate - 4 mcg

Vitamin B12 - 0.25 mcg

Vitamin A - 11 IU

Vitamin E - 0.94 mg

Vitamin K - 3.4 mcg

Vitamin D - 20 IU

Contains some other vitamins in small amounts.

 

Catfish

100 grams of catfish, cooked with dry heat contains 18.72 grams of protein, 152 calories and 8.02 grams of fat.

Potassium - 321 mg

Phosphorus - 245 mg

Calcium - 9 mg

Magnesium - 26 mg

Iron - 0.82 mg

Sodium - 80 mg

Manganese - 0.02 mg

Zinc - 1.05 mg

Copper - 0.122 mg

Selenium - 14.5 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.8 mg

Vitamin B1 (thiamine) - 0.42 mg

Vitamin B2 (riboflavin) - 0.073 mg

Niacin - 2.513 mg

Pantothenic Acid - 0.617 mg

Vitamin B6 - 0.163 mg

Folate - 7 mcg

Vitamin B12 - 2.8 mcg

Vitamin A - 50 IU

Contains some other vitamins in small amounts.

 

Caviar

One ounce of caviar, black or red contains 6.97 grams of protein, 71 calories and 5.07 grams of fat.

Potassium - 51 mg

Phosphorus - 101 mg

Calcium - 78 mg

Magnesium - 85 mg

Iron - 3.37 mg

Sodium - 425 mg

Manganese - 0.014 mg

Zinc - 0.27 mg

Copper - 0.031 mg

Selenium - 18.6 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.054 mg

Vitamin B2 (riboflavin) - 0.176 mg

Niacin - 0.034 mg

Pantothenic Acid - 0.992 mg

Vitamin B6 - 0.091 mg

Folate - 14 mcg

Vitamin B12 - 5.67 mcg

Vitamin A - 257 IU

Vitamin E - 0.54 mg

Vitamin K - 0.2 mcg

Vitamin D - 33 IU

Contains some other vitamins in small amounts.

 

Cod

100 grams of cod cooked with dry heat contains 22.83 grams of protein, 105 calories and 0.86 grams of fat.

Potassium - 244 mg

Phosphorus - 138 mg

Calcium - 14 mg

Magnesium - 42 mg

Iron - 0.49 mg

Sodium - 78 mg

Manganese - 0.02 mg

Zinc - 0.58 mg

Copper - 0.036 mg

Selenium - 37.6 mcg

Also contains trace amounts of other minerals.

Vitamin C - 1 mg

Vitamin B1 (thiamine) - 0.088 mg

Vitamin B2 (riboflavin) - 0.079 mg

Niacin - 2.513 mg

Pantothenic Acid - 0.18 mg

Vitamin B6 - 0.283 mg

Folate - 8 mcg

Vitamin B12 - 1.05 mcg

Vitamin A - 47 IU

Vitamin E - 0.81 mg

Vitamin K - 0.1 mcg

Vitamin D - 46 IU

Contains some other vitamins in small amounts.

 

Herring

100 grams of herring cooked with dry heat, contains 23.03 grams of protein, 203 calories and 11.59 grams of fat.

Potassium - 419 mg

Phosphorus - 303 mg

Calcium - 74 mg

Magnesium - 41 mg

Iron - 1.41 mg

Sodium - 115 mg

Manganese - 0.04 mg

Zinc - 1.27 mg

Copper - 0.118 mg

Selenium - 46.8 mcg

Also contains trace amounts of other minerals.

Vitamin C - 0.7 mg

Vitamin B1 (thiamine) - 0.112 mg

Vitamin B2 (riboflavin) - 0.229 mg

Niacin - 4.124 mg

Pantothenic Acid - 0.74 mg

Vitamin B6 - 0.348 mg

Folate - 12 mcg

Vitamin B12 - 13.14 mcg

Vitamin A - 120 IU

Vitamin E - 1.37 mg

Vitamin K - 0.1 mcg

Vitamin D - 214 IU

Contains some other vitamins in small amounts.

 

Perch

100 grams of perch cooked with dry heat, contains 24.86 grams of protein, 117 calories and 1.18 grams of fat.

Potassium - 344 mg

Phosphorus - 257 mg

Calcium - 102 mg

Magnesium - 38 mg

Iron - 1.16 mg

Sodium - 79 mg

Manganese - 0.9 mg

Zinc - 1.43 mg

Copper - 0.192 mg

Selenium - 16.1 mcg

Also contains trace amounts of other minerals.

Vitamin C - 1.7 mg

Vitamin B1 (thiamine) - 0.08 mg

Vitamin B2 (riboflavin) - 0.12 mg

Niacin - 1.9 mg

Pantothenic Acid - 0.87 mg

Vitamin B6 - 0.14 mg

Folate - 6 mcg

Vitamin B12 - 2.2 mcg

Vitamin A - 32 IU

Contains some other vitamins in small amounts.

 

Pollock

100 grams of Atlantic pollock cooked with dry heat, contains 24.92 grams of protein, 118 calories and 1.26 grams of fat.

Potassium - 456 mg

Phosphorus - 283 mg

Calcium - 77 mg

Magnesium - 86 mg

Iron - 0.59 mg

Sodium - 110 mg

Manganese - 0.019 mg

Zinc - 0.6 mg

Copper - 0.064 mg

Selenium - 46.8 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.054 mg

Vitamin B2 (riboflavin) - 0.225 mg

Niacin - 3.983 mg

Pantothenic Acid - 0.413 mg

Vitamin B6 - 0.331 mg

Folate - 3 mcg

Vitamin B12 - 3.68 mcg

Vitamin A - 40 IU

Contains some other vitamins in small amounts.

 

Salmon

100 grams of wild, Atlantic salmon cooked with dry heat, contains 25.44 grams of protein, 182 calories and 8.13 grams of fat. Potassium - 628 mg

Phosphorus - 256 mg

Calcium - 15 mg

Magnesium - 37 mg

Iron - 1.03 mg

Sodium - 56 mg

Manganese - 0.021 mg

Zinc - 0.82 mg

Copper - 0.321 mg

Selenium - 46.8 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.275 mg

Vitamin B2 (riboflavin) - 0.487 mg

Niacin - 10.077 mg

Pantothenic Acid - 1.92 mg

Vitamin B6 - 0.944 mg

Folate- 29 mcg

Vitamin B12 - 3.05 mcg

Vitamin A - 44 IU

Contains some other vitamins in small amounts.

 

Sardines

100 grams of Atlantic sardines, canned in oil, drained solids with bone, contains 24.62 grams of protein, 208 calories and 11.45 grams of fat.

Potassium - 397 mg

Phosphorus - 490 mg

Calcium - 382 mg

Magnesium - 39 mg

Iron - 2.92 mg

Sodium - 505 mg

Manganese - 0.108 mg

Zinc - 1.31 mg

Copper - 0.186 mg

Selenium - 52.7 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.08 mg

Vitamin B2 (riboflavin) - 0.227 mg

Niacin - 5.245 mg

Pantothenic Acid - 0.64 mg

Vitamin B6 - 0.167 mg

Contains some other vitamins in small amounts.

 

Tuna

100 grams of bluefin tuna, cooked with dry heat, contains 29.91 grams of protein, 184 calories and 6.28 grams of fat.

Potassium - 323 mg

Phosphorus - 326 mg

Calcium - 10 mg

Magnesium - 64 mg

Iron - 1.31 mg

Sodium - 50 mg

Manganese- 0.02 mg

Zinc - 0.77 mg

Copper - 0.11 mg

Selenium 46.8 mcg

Also contains trace amounts of other minerals.

Vitamin B1 (thiamine) - 0.278 mg

Vitamin B2 (riboflavin) - 0.306 mg

Niacin - 10.54 mg

Pantothenic Acid - 1.37 mg

Vitamin B6 - 0.525 mg

Folate - 2 mcg

Vitamin B12 - 10.88 mcg

Vitamin A - 2520 IU

Contains some other vitamins in small amounts.

 

Courtsey of  Dr. Decuypere's Nutrient Charts™

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