Seafood is great for adding protein to your diet, but beware of preparation methods. Steaming, broiling, and baking are going to have far fewer calories than frying, breading, and tempura methods. You don't just have to eat tuna on a diet. Try something new tonight! Visit our recipe section for lots of great seafood recipes that are low in fat, low in calories, and high in protein. site map	Fish or Seafood Item Amount and Type Calories Fat (grams) abalone 3 oz, mixed species, fried 161 6 3 oz, mixed species, raw 89 1 bass 3 oz, freshwater, dry heat 124 3 3 oz, freshwater, raw 97 4 bluefish 3 oz, dry heat 135 5 3 oz, raw 105 4 carp 3 oz, dry heat 138 6 3 oz, raw 108 5 catfish 3 oz, wild channel, dry heat 89 2 3 oz, wild channel, raw 81 2 clam chowder 1 cup, manhattan, canned 80 2 1 cup, new england, milk 165 7 clams 3 oz, canned 125 2 3 oz, raw, fresh 65 1 3 oz, breaded and fried 171 10 3 oz, steamed 126 2 cod, Atlantic (suggested by J.F. of MA) 6 oz, any cut, baked or broiled 139 2 3 oz, Atlantic, dry heat 89 1 3 oz, Atlantic, raw 70 <1 3 oz, Pacific, dry heat 89 <1 3 oz, Pacific, raw 70 <1 crab 3 oz, Alaska King, steamed or boiled 83 1 3 oz, Alaska King, raw 72 1 3 oz, Blue, canned 84 1 3 oz, Blue, steamed or boiled 87 2 3 oz, Blue, raw 74 1 3 oz, Dungeness, steamed or boiled 94 1 3 oz, Dungeness, raw 73 1 3 oz, Queen, steamed or boiled 98 1 3 oz, Queen, raw 77 1 crayfish 3 oz, steamed or boiled 74 1 3 oz, raw 61 1 flounder 3 oz, baked in butter 120 6 3 oz, baked or broiled, no fat 80 1 grouper 3 oz, mixed species, dry heat 100 1 3 oz, mixed species, raw 78 <1 haddock 3 oz, breaded, fried 175 9 3 oz, smoked 99 1 3 oz, raw 74 <1 halibut 3 oz, broiled in butter 140 6 3 oz, Atlantic and Pacific, dry heat 119 2.5 3 oz, Atlantic and Pacific, raw 94 2 herring 3 oz, pickled 190 13 3 oz, Atlantic, dry heat 173 10 1 oz, Atlantic, kippered 62 4 3 oz, Pacific, dry heat 213 15 3 oz, Pacific, raw 166 12 lobster 3 oz, Northern, steamed or boiled 83 1 3 oz, Northern, raw 77 1 mackerel 3 oz, Atlantic, dry heat 223 15 3 oz, Atlantic, raw 174 12 3 oz, King, dry heat 114 2 3 oz, King, raw 89 2 mullet 3 oz, striped, dry heat 128 4 3 oz, striped, raw 99 3 mussels 3 oz, steamed 146 4 3 oz, raw 73 2 ocean perch 5 oz, breaded, fried 185 11 3 oz, Atlantic, dry heat 103 2 3 oz, Atlantic, raw 80 1 octopus 3 oz, steamed or boiled 140 2 3 oz, raw 70 1 oysters 3 oz, canned 59 2 3 oz, cooked dry heat 68 2 3 oz, breaded and fried 168 11 1 cup, raw, fresh 160 4 perch 3 oz, mixed species, dry heat 99 1 3 oz, mixed species, raw 77 1 pike 3 oz, walleye, dry heat 101 1 3 oz, walleye, raw 79 1 salmon 3 oz, red, baked 140 5 3 oz, pink, canned 120 5 3 oz, smoked 150 8 sardines 3 oz, canned in oil 175 9 scallops 3 oz, raw 75 1 6, breaded, fried 195 10 shrimp 3 oz, breaded, fried 206 11 3 oz, canned 102 2 3 oz, steamed or boiled 84 1 3 oz, raw 90 1 sole 3 oz, baked in butter 120 6 3 oz, baked or broiled, no fat 80 1 squid 3 oz, mixed species, fried 149 6 3 oz, mixed species, raw 79 1 trout 3 oz, broiled in butter 175 9 tuna 3 oz, light, packed in oil 165 7 3oz, light, packed in water 135 1 powered by FreeFind	Sign up for our periodic newsletter to get the latest tips, tricks, hints, help, recipes, site updates, and much more.
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