Healthy Eating
Seafood Nutrifacts


Hannaford Fresh Catch
Raw Serving, 3.5 Oz.
     g g mg mg g g
Atlantic Salmon,
 183 97.2 10.8 2.2 59 59 19.2 1.4
Catfish 135 68 7.6 1.8 47 53 15.5 0.6
Cod 82 6.3 0.7 0.1 43 54 17.8 0.2
Flounder 91 10.8 1.2 0.3 48 81 18.8 0.2
Haddock 83 6 0.6 0.1 58 99 18.2 0.2
Hake 87 20 2.2 0.4 n/a 83 15.8 0.4
Halibut 105 20 2.2 0.4 32 63 20 0.5
Littlenecks 60 9 1 0.2 40 56 9.2 0.2
Lobster 90 8 0.8 0.2 95 296 19 n/a
Mackerel 205 125 13.9 3.3 70 90 18.6 1.9
Mussels 86 20 2.2 0.4 28 286 12 0.4
Oysters 68 23 2.5 0.8 53 211 7.1 0.5
Pollock 81 7.2 0.8 0.2 71 99 17.2 0.4
Rainbow Trout 138 49 5.4 1.6 59 35 20.9 1.1
Sea Scallops 87 7 0.8 0.1 36 87 16.2 0.2
Shrimp 95 56 0.6 n/a 90 185 19.2 n/a
Steamer Clams 65 11 1.2 0.2 25 n/a 10.7 0.2
Swordfish 121 36 4 1.1 39 90 19.8 0.9
Tilapia 85 9 1 0.4 50 35 18 n/a
Yellowfin Tuna 108 8.1 0.9 0.2 45 37 23.4 0.6


For a 3 1/2 ounce serving of fish use the following purchase guide:
Whole or Round Fish 3/4 lb. per person
Dressed or Cleaned Fish 1/2 lb. per person
Fillets or Steaks 1/4 to 1/3 lb. per person


Fresh fish or thawed frozen fish should be kept in the coldest part of the refrigerator and cooked within one or two days.

Seafood is:
An excellent source of protein The most significant source of omega-3 fatty acids
Low in Calories Low in sodium
Low in total fat, saturated fat and cholesterol A great source of vitamins and minerals


Serving Size: 3.5 oz. raw serving

Developed By: Food Marketing Institute, American Dietetic Association, American Meat Institute, National-American Wholesale Grocers' Association, National Broiler Council, National Fisheries Institute, National Grocers Association, National Live Stock and Meat Board, National Turkey Federation, United Fresh Fruit and Vegetable Associate.

Reviewed By:
United States Department of Agriculture (1995)
Food Marketing Institute
800 Connecticut Avenue, N.W.
Washington, D.C. 20006

Eating for Health

The Food Guide Pyramid* illustrates what to eat each day. It's not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you. A well balanced, healthy diet can help promote optimal growth and development in children and pregnant women, and may help prevent conditions and diseases such as obesity, heart disease, high blood pressure, stroke, diabetes, and some forms of cancer.

Eating a variety of foods is the best way to get the energy, protein, vitamins, minerals, and fiber you need. No one food can supply all the nutrients in the necessary amounts. It's the total diet over time that is important. The Food Guide Pyramid recommends two to three servings from the Meat Group, or a total of five to seven ounces each day. The Meat Group includes beef, pork, lamb, veal, poultry, seafood, eggs, nuts, and dry beans.

Focus on Fat

Following the Food Guide Pyramid will also help you keep your intake of total fat and saturated fat low. The Dietary Guidelines for Americans* recommend that all healthy people two years of age or more limit fat in their diet to 30% of total calories. But remember this recommendation refers to your overall diet, and not for any individual food that you eat. It's the balance of foods you choose that makes a healthful diet.

Seafood: the Health food from the Sea

Seafood is the perfect choice for health-conscious individuals. Seafood Twice a Week will provide an excellent source of protein which is also very low in calories, fat, and cholesterol. Two servings of seafood a week is the best way to get omega-3 fatty acids which are beneficial to health.

Not only is seafood healthful, but it is also convenient to prepare. And with the number of different species available in the marketplace, seafood offers an almost endless variety from which to choose. Seafood twice a week never gets boring!



*The nutrition information on this web page is based on Nutrition and Your Health: Dietary Guidelines for Americans, 1990, and the Food Guide Pyramid, 1992, US Department of Agriculture and the US Department of Health and Human Services.

How to Use the Chart

The chart lists nutrition facts for a three ounce cooked, boneless serving of the 10 most commonly consumed chicken and turkey items. Use this information to help choose and maintain a healthful diet.

The figure in the upper half of each box reflects a serving with the skin, and the figure in the lower half reflects a serving with the skin removed.

To see how these foods fit into current nutrition recommendations, compare the poultry items with the daily values for a 2,000 and 2,500 calorie diet. Your daily values may be higher or lower, depending upon your calorie needs:

Nutrient Daily values in
Diet for 2000 calories Diet for 2500 calories
Total Fat less than 65 g less than 80 g
Saturated Fat less than 20 g less than 25 g
Cholesterol less than 300 mg less than 300 mg
Sodium less than 2,400 mg less than 2,400 mg
Protein 50 g 65 g
Omega-3 18 g 18 g