Nutrition and Edibility:
  

Nutrition Chart
Seafood is healthy!  Check out the stats on your favorite seafood below.  Our edibility chart below will help you determine the taste and style of different fish, our seafood preparation guide, and to determine how much you'll need, see how much to buy?
Shellfish
Item (3 1/2 oz.)
Calories
Fat (grams)
Cholesterol
Protein (grams)
Blue Crab
100
1
90 mg.
20
Littleneck clams
46
.9
30 mg.
7.6 
Lobster
80
1
60 mg.
17
Mussels
85
2.1
27 mg.
12 
Oysters 
90
3.2
30 mg.
13.1
Sea scallops
87
1.3
30 mg.
14.9
Shrimp
80
1
165 mg.
18 
Fin Fish
Item (3 1/2 oz.)
Calories
Fat (grams)
Cholesterol
Protein (grams)
Catfish
130.5
6.4
45 mg.
17.7
Chilean Seabass
70
.1
na
18 
Flounder
100
1.5
60 mg.
21
Halibut
115
2.5
35 mg
22 
Mackerel, Southjack
149
4
na
23.2
Mahi Mahi
120
.4
na
20.5 
Mako Shark
122
.3
na
19.9
Monkfish
80
2
30 mg.
15
Sardines (in oil)
315
20
na
21.7
Striped Bass
110
3
90 mg.
19
Swordfish
130
4.5
40 mg.
22
Tilapia
105
2
89.4
19.7.
Tile Fish
130
4
na
21
Tuna, Big-Eye
149
6
na
23.7
Tuna, Yellow-Fin
175
4.6
na
23.3
 
 
 
 
 
Other
Item 
Calories
Fat grams
Cholesterol
Protein grams
Calamari (3.5 oz)
92
1.38 
233 mg
15.58
 
Edibility Chart
This chart divides fish and shellfish into groups by texture and flavor, and will help you find substitute species that can be interchanged in recipes.

Mild Flavor
Moderate Flavor
Full Flavor
Delicate Texture
Cod
Crabmeat
Flounder
Haddock
Pollock
Scallops
Skate
Sole
Black Cod
Butterfish
Lake Perch
Lingcod
Whitefish
Whiting
Bluefish
Mussels
Oysters
Moderate Texture
Crawfish
Lobster
Rockfish
Sheepshead
Shrimp
Tilapia
Walleye
Pike
Orange Roughy
Canned Tuna
Conch
Mullet
Ocean Perch
Shad
Smelt
Surimi
Trout
Canned Salmon
Canned Sardines
Mackerel
Smoked Fish
Firm Texture
Catfish
Grouper
Halibut
Monkfish
Sea Bass
Snapper
Squid
Tautog
Tilefish
Amberjack
Drum
Mahi-Mahi
Octopus
Pompano
Shark
Sturgeon
Clams
Marlin
Salmon
Swordfish
Tuna