seafood nutritional value


The Nutritional Value of Your Favorite Seafood

Improving their eating habits is a goal many people have. When you look up lists of healthy food to add to your diet, fish and seafood always appear. But not all seafood is the same, so you have to do a little more research to find out which seafood options have the highest nutritional value. Putting together a healthy diet that you’ll actually stick to requires balancing healthy choices with your personal preferences. After all, if you commit to eating healthy but don’t include any foods you like, you won’t stick to it for long.


To help you make healthy choices you can stick to, we’ve gathered some info on the nutritional value of popular seafood.



Salmon always tops the list of favorite seafood and popular fish. It’s easy to find, usually affordable, and has a flavor most people like. Not all salmon is the same, however, so it is helpful to know the nutritional value of the different types.

Farm-raised salmon has 17.4 grams of protein per 3-ounce serving and 1,671 milligrams of omega-3 fatty acids. Wild-caught is preferable to farm-raised fish, but it’s still a good addition to your diet if it’s all you can find.

Sockeye salmon is another common variety, recognizable by its dark red color. Sockeye has more protein, with 18.9 grams per 3-ounce serving. It is lower in omega-3s (although still a good source), but it is a great source of vitamin D, containing 112% of your daily recommended intake.


White Fish

Some people think all white fish taste the same, but they do vary in their nutritional value. Here’s a look at the protein and omega-3 content per 3-ounce serving of some of the most common white fish:

  • Flounder & sole: 10.6 g protein, 208 mg omega-3s
  • Wild Atlantic cod: 15.1 g protein, 156 mg omega-3s
  • Haddock: 13.9 g protein, 112 mg omega-3s
  • Halibut: 37.9 g protein, 396 mg omega-3s



We couldn’t close out without mentioning shellfish. If you go to Maine this summer, you can’t leave without having lobster at least once. It’s a great source of protein but low in omega-3s. Lobster is a healthier choice than its reputation would have us believe. Covering it in butter is responsible for that.

For shellfish that is easier to prepare, shrimp is a great choice. Although low in omega-3s, shrimp is a good source of protein and iodine. Scallops are also a healthy addition to your summer seafood lineup, as long you don’t cover them in creamy sauces.


Eating healthy and delicious seafood is easy with Nuts Over Fish toppings! Shop for your favorite flavor online or in a store near you.