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™
