| Fish Nutrient levels are per 100g |
Energy (kcals) |
Total fat (g) |
Saturated fat (g) |
Omega 3 | Protein | Selenium mcg |
Iodine mcg |
| Cod, raw | 80 | 0.7 | 0.1 | 0.3 | 18.3 | 28 | 110 |
| Haddock, raw | 81 | 0.6 | 0.1 | 0.1 | 19 | 27 | 250 |
| Plaice, raw | 79 | 1.4 | 0.2 | 0.2 | 16.7 | 37 | 33 |
| Herring, oily | 190 | 13.2 | 3.3 | 1.7 | 17.8 | 35 | 29 |
| Mackerel, raw | 220 | 16.1 | 3.3 | 2.2 | 18.2 | 30 | 140 |
| Sardines, cooked | 172 | 9.6 | N/A | 1.7 (raw) | 21.5 | 41 | 23 |
| Salmon, raw | 180 | 11 | 1.9 | 1.4 | 20.2 | 26 | 37 |
| Trout Rainbow, grilled | 135 | 5.4 | 1.1 | 0.6 (raw) | 21.5 | 21 | 15 |
| Tuna, grilled | 99 | 0.6 | N/A | 1.6 (raw) | 25.3 | 78 | 13 |
| Crab, bolied | 128 | 5.5 | 0.7 | 0.4 (raw) | 19.5 | 84 | N/A |
| Prawns, boiled | 99 | 0.9 | 0.2 | N/A | 22.6 | 23 | 30 |
| Mussels, boiled | 104 | 2.7 | 0.5 | 0.5 | 16.7 | 43 | 120 |