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Seafood is:
- An excellent source of protein
- Low in Calories
- Low in total fat, saturated fat and cholesterol
- A significant source of omega-3 fatty acids
- Low in sodium
- A great source of vitamins and minerals
| Species 100 g Raw Serving |
Calories |
Protein
g |
Total
Fat
g |
Saturated Fat
g |
Cholesterol
mg |
Sodium
mg |
Omega-3 g |
| Atlantic Salmon |
183 |
19.9 |
10.8 |
2.2 |
59 |
59 |
1.4 |
| Mussels |
86 |
12.0 |
2.2 |
0.4 |
28 |
286 |
0.4 |
| Oysters |
66 |
8.4 |
1.8 |
0.8 |
53 |
211 |
0.5 |
Rainbow
Trout |
138 |
20.9 |
5.4 |
1.6 |
59 |
35 |
1.1 |
| Arctic Charr |
182 |
21.8 |
6.9 |
n/a |
27 |
80 |
1.0 |
Soft-shell
Clams |
65 |
19.8 |
1.2 |
0.2 |
25 |
n/a |
0.2 |
| Quahaugs |
60 |
9.2 |
1.0 |
0.2 |
40 |
56 |
0.2 |
| Sea Scallops |
87 |
16.2 |
0.8 |
0.1 |
36 |
87 |
0.2 |
| Lobster |
90 |
19.0 |
0.8 |
0.2 |
70 |
296 |
n/a |
| Shrimp |
95 |
19.2 |
0.6 |
n/a |
90 |
185 |
n/a |
Beef
Tenderloin |
211 |
27.7 |
10.3 |
n/a |
68 |
61 |
n/a |
Canada’s Food Guide recognizes
seafood as an important ingredient in a well-balance diet.
Proteins
- Build and repair cells, fight infection, and make
blood strong. These body builders are made up
of amino acids. ("Complete" proteins
have all 8 amino acids that the human body needs).
- Sources of complete proteins: fish, meat, chicken,
eggs, milk, and soy beans.
- Sources of incomplete proteins: dried beans, lentils
and peas, nuts, breads, noodles, grains and cereals.
Foods missing different amino acids can sometimes
be combined to provide the amino acids for a complete
protein
Minerals
- Build bones, teeth, blood, and help the body use
energy.
- Especially important to young people.
- Calcium: found is the milk/dairy group and in
some green vegetables. Calcium is also found in
fish and shellfish. Oysters for example contain
94 mg of calcium per 100g serving.
- Iron: found in liver, kidney and lean meats, shellfish,
dried beans and peas, dark green leafy vegetables
(spinach, etc.), egg yolks and dried fruits. Raw
oysters are an exceptional source of iron. A 100
g serving of raw oysters provide 5.5g of iron
- more iron than any other fish.
- Despite marine species living in salt water, seafood
is actually low in sodium.
Vitamins
- Help the body use food and work properly.
- Especially good sources: carrots, spinach, broccoli,
green peppers, leaf lettuce, cantaloupe, citrus
fruits, tomatoes, potatoes, whole and enriched
grains, milk products, fish, meat, and poultry.
- Seafood contain vitamin A, thiamine, riboflavin,
pyridoxine, niacin, folic acid, panothenic acid,
vitamin B12 and vitamin C.
Omega-3 Fatty Acids
- Polyunsaturated fatty acids, also known as Omega-3
fatty acids, are considered the "good"
kind of fat.
- They are found in most seafood, especially finfish
such as salmon.
- Omega- 3 fatty acids have been associated with
reducing heart disease and inhibiting the onset
of inflammatory diseases.
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