Macronutrient Content of Shellfish
(Per 100g raw edible portion unless otherwise stated)
|
Type of Seafood
|
Water (g)
|
Protein (g)
|
Fat (g)
|
Carbohydrate (g)
|
Energy (kcal)
|
Energy (kj)
|
Oyster
|
85.7
|
10.8
|
1.3
|
2.7
|
65
|
275
|
| Mussel |
80.9 |
12.1 |
1.8 |
2.5 |
75 |
312 |
| Crab (boiled) |
71.0 |
19.5 |
5.5 |
tr |
128 |
535 |
| Prawn |
79.2 |
17.6 |
0.6 |
0 |
76 |
321 |
tr= trace amounts only
Source: Holland, B., Brown, J., & Buss, D.H., 1993. Fish and Fish Products, the third supplement to McCance & Widdowson’s The Composotion of Foods (5th Edition), HMSO, London
Fat Soluble Vitamins
Vitamin A is found in quite high amounts in oil-rich fish such as herring and mackerel and in shellfish. 4oz/100g portions of these fish provide around 10 to 15% of the adult
recommended daily amount (RDA) for retinol.
Vitamin E is present in significant amounts in many types of seafood, for example salmon and some shellfish, providing up to 15% of the RDA for vitamin E in a 4oz/ 100g portion. Vitamin E acts as an antioxidant protecting polyunsaturated fats and Low Density Lipoprotein (LDL) cholesterol from oxidation by free radicals and may also have anti-inflammatory effects.
Vitamin Content of Fish and Shellfish
(Per 100g raw edible portion unless otherwise stated)
|
Type of Seafood
|
Vitamin A (mcg)
|
Vitamin D (mcg)
|
Vitamin E (mg)
|
Vitamin B1 (mg)
|
Vitamin B2 (mg)
|
Vitamin B6 (mg)
|
Vitamin B12 (mg) |
Oyster
|
75
|
1
|
0.85
|
0.15
|
0.19
|
0.16
|
17
|
| Haddock |
tr |
tr |
0.39 |
0.04 |
0.07 |
0.39 |
1 |
| Mackerel |
45 |
8.2 |
0.43 |
0.14 |
0.29 |
0.41 |
8 |
| Salmon |
13 |
5.9 |
1.91 |
0.23 |
0.13 |
0.75 |
4 |
| Mussel |
n |
tr |
0.74 |
0.02 |
0.35 |
0.08 |
19 |
| Tuna |
26 |
7.2 |
n |
0.10 |
0.13 |
0.38 |
4 |
| Prawn |
tr |
tr |
2.85 |
0.04 |
0.12 |
0.05 |
7 |
tr= trace amounts only; n= data not available, mg= milligrams; mcg = micrograms
Source: Holland, B., Brown, J., & Buss, D.H., 1993. Fish and Fish Products, the third supplement to McCance & Widdowson’s The Composotion of Foods (5th Edition), HMSO, London
Most fish contain only small amounts of calcium although oysters, sardines and shrimps are exceptions, supplying 10 to 20% of the adult RDA in a 4oz/100g portion.
Mineral Content of Selected Fish and Shellfish
(Per 100g raw edible portion unless otherwise stated)
|
Type of Seafood
|
Sodium (mg)
|
Potassium (mg)
|
Calcium (mg)
|
Iron (mg)
|
Zinc (mg)
|
Iodine (mcg)
|
Selenium (mcg)
|
Oyster
|
510
|
260
|
140
|
5.7
|
59.2
|
60
|
23
|
| Haddock |
67 |
360 |
14 |
0.1 |
0.4 |
2.50 |
27 |
| Mackerel |
63 |
290 |
11 |
0.8 |
0.6 |
140 |
30 |
| Salmon |
45 |
360 |
21 |
0.4 |
0.6 |
37 |
26 |
| Mussel |
290 |
320 |
38 |
5.8 |
2.5 |
140 |
51 |
| Tuna |
47 |
400 |
16 |
1.3 |
0.7 |
30 |
57 |
| Prawn |
190 |
330 |
79 |
1.6 |
1.5 |
21 |
16 |
tr= trace amounts only; n= data not available, mg= milligrams; mcg = micrograms
Source: Holland, B., Brown, J., & Buss, D.H., 1993. Fish and Fish Products, the third supplement to McCance & Widdowson’s The Composotion of Foods (5th Edition), HMSO, London
Shellfish has high levels of iron, similar to that of red meat. Shellfish, in particular oysters, are a rich source of zinc. The reputed aphrodisiac qualities of oysters are commonly attributed to the high level of zinc present. With the adult RDA for zinc at 9.5mg, most shellfish can make a contribution of up to 50% of this, though for other fish, the contribution is between to 5 and 10%.