Welcome to the list of the top 100 fish and shellfish highest in polyunsaturated fat content. Where the amount of polyunsaturated fat ranges from 7.405 g to 0.413 g per 100g. The top fish and shellfish is Fish, caviar, black and red, granular with the highest polyunsaturated fat content, which in 100g contains 7.405 g of polyunsaturated fat.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Fish, caviar, black and red, granular has a nutritional value score of 16 out of 100.



Other important and polyunsaturated fat related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Fish, caviar, black and red, granular, which is the top of the fish and shellfish list for polyunsaturated fat content in your diet, the amount of Calories is 264 kcal (13% RDA), the amount of Protein is 24.6 g (44% RDA), the amount of Fat is 17.9 g (28% RDA) and the amount of Carbohydrate is 4 g (3% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the polyunsaturated fat content in Fish, caviar, black and red, granular from the list of fish and shellfish.

polyunsaturated fat and nutrition facts in fish and shellfish per 100g



Top Twenty List - Highest polyunsaturated fat Content per 100g

Below is a basic list for polyunsaturated fat in fish and shellfish for the top 20 fish and shellfish. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Fish, caviar, black and red, granular 7.405g
2. Fish, mackerel, salted 6.21g
3. Crustaceans, shrimp, mixed species, cooked, breaded and fried 5.085g
4. Fish, tuna salad 4.122g
5. Fish, salmon, Atlantic, farmed, raw 3.886g
6. Fish, shark, mixed species, cooked, batter-dipped and fried 3.701g
7. Fish, mackerel, Atlantic, raw 3.35g
8. Fish, catfish, channel, cooked, breaded and fried 3.325g
9. Mollusks, oyster, eastern, cooked, breaded and fried 3.313g
10. Fish, shad, american, raw 3.268g
11. Fish, herring, Atlantic, kippered 2.919g
12. Fish, croaker, Atlantic, cooked, breaded and fried 2.917g
13. Mollusks, clam, mixed species, cooked, breaded and fried 2.87g
14. USDA Commodity, salmon nuggets, cooked as purchased, unheated 2.863g
15. Mollusks, scallop, mixed species, cooked, breaded and fried 2.856g
16. Fish, salmon, chinook, raw 2.799g
17. Fish, sablefish, smoked 2.688g
18. Fish, roe, mixed species, raw 2.656g
19. Fish, salmon, Atlantic, wild, raw 2.539g
20. Fish, salmon, coho, wild, cooked, moist heat 2.521g

Highest Amount of polyunsaturated fat per Serving

Please remember that the above gives an accurate value in 100g for high polyunsaturated fat foods in your diet. You should also take into account portion sizes when you are considering the polyunsaturated fat nutritional content.

The food with the highest polyunsaturated fat content per typical serving is Fish, tuna salad which contains 8.45 g in 1 cup (or 205 g). For this serving the Calories content is 383.35 kcal (19% RDA), the Protein content is 32.88 g (59% RDA), the Fat content is 18.98 g (29% RDA) and the Carbohydrate content is 19.29 g (15% RDA).

Grams of polyunsaturated fat in fish and shellfish (per 100g)

The list below gives the total polyunsaturated fat content in the top 100 items from the general description 'fish and shellfish' each of which show the polyunsaturated fat amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

fish and shellfish polyunsaturated fat per 100g

The level of polyunsaturated fat can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 65 items. The highest amount of polyunsaturated fat from the 65 raw items is in Fish, salmon, Atlantic, farmed, raw where the content is 3.886 g per 100g. The number of food items which are cooked are 22 items. The highest amount of polyunsaturated fat from the 22 cooked items is in Crustaceans, shrimp, mixed species, cooked, breaded and fried where the amount is 5.085 g per 100g. Comparing raw and cooked fish and shellfish shows that cooking can change the levels of polyunsaturated fat by 1.199 g in a 100g serving.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing polyunsaturated fat which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high polyunsaturated fat content.


List of Fish and shellfish High in polyunsaturated fat Content per 100g

1. Fish, caviar, black and red, granular - Polyunsaturated Fat
7.405 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.405 g 264(13%)4(3%)17.9(28%)24.6(44%)
Typical Serving Amount : 1 tbsp (or 16g):
1.18 g42.24 kcal(2%)0.64 g(0%)2.86 g(4%)3.94 g(7%)
Other Serving Size : 1 oz (or 28.35g):
2.1 g74.84 kcal(4%)1.13 g(1%)5.07 g(8%)6.97 g(12%)
2. Fish, mackerel, salted - Polyunsaturated Fat
6.21 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.21 g 305(15%)0(0%)25.1(39%)18.5(33%)
Typical Serving Amount : 1 cup, cooked (or 136g):
8.45 g414.8 kcal(21%)0 g(0%)34.14 g(53%)25.16 g(45%)
Other Serving Size : (or g):
0 g0 kcal(0%)0 g(0%)0 g(0%)0 g(0%)
Other Serving Size : (or g):
0 g0 kcal(0%)0 g(0%)0 g(0%)0 g(0%)
3. Crustaceans, shrimp, mixed species, cooked, breaded and fried - Polyunsaturated Fat
5.085 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.085 g 242(12%)11.47(9%)12.28(19%)21.39(38%)
Typical Serving Amount : 3 oz (or 85g):
4.32 g205.7 kcal(10%)9.75 g(8%)10.44 g(16%)18.18 g(32%)
Other Serving Size : 4 large (or 30g):
1.53 g72.6 kcal(4%)3.44 g(3%)3.68 g(6%)6.42 g(11%)
4. Fish, tuna salad - Polyunsaturated Fat
4.122 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.122 g 187(9%)9.41(7%)9.26(14%)16.04(29%)
Typical Serving Amount : 1 cup (or 205g):
8.45 g383.35 kcal(19%)19.29 g(15%)18.98 g(29%)32.88 g(59%)
Other Serving Size : 3 oz (or 85g):
3.5 g158.95 kcal(8%)8 g(6%)7.87 g(12%)13.63 g(24%)
5. Fish, salmon, Atlantic, farmed, raw - Polyunsaturated Fat
3.886 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.886 g 208(10%)0(0%)13.42(21%)20.42(36%)
Typical Serving Amount : .5 fillet (or 198g):
7.69 g411.84 kcal(21%)0 g(0%)26.57 g(41%)40.43 g(72%)
Other Serving Size : 3 oz (or 85g):
3.3 g176.8 kcal(9%)0 g(0%)11.41 g(18%)17.36 g(31%)
6. Fish, shark, mixed species, cooked, batter-dipped and fried - Polyunsaturated Fat
3.701 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.701 g 228(11%)6.39(5%)13.82(21%)18.62(33%)
Typical Serving Amount : 3 oz (or 85g):
3.15 g193.8 kcal(10%)5.43 g(4%)11.75 g(18%)15.83 g(28%)
7. Fish, mackerel, Atlantic, raw - Polyunsaturated Fat
3.35 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.35 g 205(10%)0(0%)13.89(21%)18.6(33%)
Typical Serving Amount : 1 fillet (or 112g):
3.75 g229.6 kcal(11%)0 g(0%)15.56 g(24%)20.83 g(37%)
Other Serving Size : 3 oz (or 85g):
2.85 g174.25 kcal(9%)0 g(0%)11.81 g(18%)15.81 g(28%)
8. Fish, catfish, channel, cooked, breaded and fried - Polyunsaturated Fat
3.325 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.325 g 229(11%)8.04(6%)13.33(21%)18.09(32%)
Typical Serving Amount : 1 fillet (or 87g):
2.89 g199.23 kcal(10%)6.99 g(5%)11.6 g(18%)15.74 g(28%)
Other Serving Size : 3 oz (or 85g):
2.83 g194.65 kcal(10%)6.83 g(5%)11.33 g(17%)15.38 g(27%)
9. Mollusks, oyster, eastern, cooked, breaded and fried - Polyunsaturated Fat
3.313 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.313 g 199(10%)11.62(9%)12.58(19%)8.77(16%)
Typical Serving Amount : 3 oz (or 85g):
2.82 g169.15 kcal(8%)9.88 g(8%)10.69 g(16%)7.45 g(13%)
Other Serving Size : 6 medium (or 88g):
2.92 g175.12 kcal(9%)10.23 g(8%)11.07 g(17%)7.72 g(14%)
10. Fish, shad, american, raw - Polyunsaturated Fat
3.268 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.268 g 197(10%)0(0%)13.77(21%)16.93(30%)
Typical Serving Amount : 1 fillet (or 184g):
6.01 g362.48 kcal(18%)0 g(0%)25.34 g(39%)31.15 g(56%)
Other Serving Size : 3 oz (or 85g):
2.78 g167.45 kcal(8%)0 g(0%)11.7 g(18%)14.39 g(26%)
11. Fish, herring, Atlantic, kippered - Polyunsaturated Fat
2.919 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.919 g 217(11%)0(0%)12.37(19%)24.58(44%)
Typical Serving Amount : 1 oz, boneless (or 28.35g):
0.83 g61.52 kcal(3%)0 g(0%)3.51 g(5%)6.97 g(12%)
Other Serving Size : 1 cubic inch, boneless (or 17g):
0.5 g36.89 kcal(2%)0 g(0%)2.1 g(3%)4.18 g(7%)
Other Serving Size : 1 fillet, large (7 x 2-1/4 x 1/4) (or 65g):
1.9 g141.05 kcal(7%)0 g(0%)8.04 g(12%)15.98 g(29%)
Other Serving Size : 1 fillet, medium (5 x 1-3/4 x 1/4) (or 40g):
1.17 g86.8 kcal(4%)0 g(0%)4.95 g(8%)9.83 g(18%)
Other Serving Size : 1 fillet, small (2-3/8 x 1-3/8 x 1/4) (or 20g):
0.58 g43.4 kcal(2%)0 g(0%)2.47 g(4%)4.92 g(9%)
12. Fish, croaker, Atlantic, cooked, breaded and fried - Polyunsaturated Fat
2.917 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.917 g 221(11%)7.54(6%)12.67(19%)18.2(33%)
Typical Serving Amount : 1 fillet (or 87g):
2.54 g192.27 kcal(10%)6.56 g(5%)11.02 g(17%)15.83 g(28%)
Other Serving Size : 3 oz (or 85g):
2.48 g187.85 kcal(9%)6.41 g(5%)10.77 g(17%)15.47 g(28%)
13. Mollusks, clam, mixed species, cooked, breaded and fried - Polyunsaturated Fat
2.87 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.87 g 202(10%)10.33(8%)11.15(17%)14.24(25%)
Typical Serving Amount : 3 oz (or 85g):
2.44 g171.7 kcal(9%)8.78 g(7%)9.48 g(15%)12.1 g(22%)
Other Serving Size : 20 small (or 188g):
5.4 g379.76 kcal(19%)19.42 g(15%)20.96 g(32%)26.77 g(48%)
14. USDA Commodity, salmon nuggets, cooked as purchased, unheated - Polyunsaturated Fat
2.863 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.863 g 189(9%)11.85(9%)10.43(16%)11.97(21%)
Typical Serving Amount : 1 oz (or 28.35g):
0.81 g53.58 kcal(3%)3.36 g(3%)2.96 g(5%)3.39 g(6%)
15. Mollusks, scallop, mixed species, cooked, breaded and fried - Polyunsaturated Fat
2.856 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.856 g 216(11%)10.13(8%)10.94(17%)18.07(32%)
Typical Serving Amount : 2 large (or 31g):
0.89 g66.96 kcal(3%)3.14 g(2%)3.39 g(5%)5.6 g(10%)
16. Fish, salmon, chinook, raw - Polyunsaturated Fat
2.799 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.799 g 179(9%)0(0%)10.43(16%)19.93(36%)
Typical Serving Amount : .5 fillet (or 198g):
5.54 g354.42 kcal(18%)0 g(0%)20.65 g(32%)39.46 g(70%)
Other Serving Size : 3 oz (or 85g):
2.38 g152.15 kcal(8%)0 g(0%)8.87 g(14%)16.94 g(30%)
17. Fish, sablefish, smoked - Polyunsaturated Fat
2.688 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.688 g 257(13%)0(0%)20.14(31%)17.65(32%)
Typical Serving Amount : 1 oz (or 28.35g):
0.76 g72.86 kcal(4%)0 g(0%)5.71 g(9%)5 g(9%)
Other Serving Size : 3 oz (or 85g):
2.28 g218.45 kcal(11%)0 g(0%)17.12 g(26%)15 g(27%)
18. Fish, roe, mixed species, raw - Polyunsaturated Fat
2.656 g of Polyunsaturated Fat per 100g
Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.656 g 143(7%)1.5(1%)6.42(10%)22.32(40%)
Typical Serving Amount : 1 tbsp (or 14g):
0.37 g20.02 kcal(1%)0.21 g(0%)0.9 g(1%)3.12 g(6%)
Other Serving Size : 1 oz (or 28.35g):
0.75 g40.54 kcal(2%)0.43 g(0%)1.82 g(3%)6.33 g(11%)
Other Serving Size : 1 can (8 oz), solids and liquid (or 227g):
6.03 g324.61 kcal(16%)3.41 g(3%)14.57 g(22%)50.67 g(90%)
Other Serving Size : 3 oz (or 85g):
2.26 g121.55 kcal(6%)1.28 g(1%)5.46 g(8%)18.97 g(34%)
19. Fish, salmon, Atlantic, wild, raw - Polyunsaturated Fat
2.539 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.539 g 142(7%)0(0%)6.34(10%)19.84(35%)
Typical Serving Amount : .5 fillet (or 198g):
5.03 g281.16 kcal(14%)0 g(0%)12.55 g(19%)39.28 g(70%)
Other Serving Size : 3 oz (or 85g):
2.16 g120.7 kcal(6%)0 g(0%)5.39 g(8%)16.86 g(30%)
20. Fish, salmon, coho, wild, cooked, moist heat - Polyunsaturated Fat
2.521 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.521 g 184(9%)0(0%)7.5(12%)27.36(49%)
Typical Serving Amount : .5 fillet (or 155g):
3.91 g285.2 kcal(14%)0 g(0%)11.63 g(18%)42.41 g(76%)
Other Serving Size : 3 oz (or 85g):
2.14 g156.4 kcal(8%)0 g(0%)6.38 g(10%)23.26 g(42%)
21. Fish, herring, Pacific, raw - Polyunsaturated Fat
2.423 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.423 g 195(10%)0(0%)13.88(21%)16.39(29%)
Typical Serving Amount : 1 fillet (or 184g):
4.46 g358.8 kcal(18%)0 g(0%)25.54 g(39%)30.16 g(54%)
Other Serving Size : 3 oz (or 85g):
2.06 g165.75 kcal(8%)0 g(0%)11.8 g(18%)13.93 g(25%)
22. Fish, cisco, smoked - Polyunsaturated Fat
2.274 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.274 g 177(9%)0(0%)11.9(18%)16.36(29%)
Typical Serving Amount : 1 oz (or 28.35g):
0.64 g50.18 kcal(3%)0 g(0%)3.37 g(5%)4.64 g(8%)
Other Serving Size : 3 oz (or 85g):
1.93 g150.45 kcal(8%)0 g(0%)10.12 g(16%)13.91 g(25%)
23. Crustaceans, crab, blue, crab cakes - Polyunsaturated Fat
2.273 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.273 g 155(8%)0.48(0%)7.52(12%)20.21(36%)
Typical Serving Amount : 1 cake (or 60g):
1.36 g93 kcal(5%)0.29 g(0%)4.51 g(7%)12.13 g(22%)
24. Fish, whitefish, mixed species, raw - Polyunsaturated Fat
2.149 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.149 g 134(7%)0(0%)5.86(9%)19.09(34%)
Typical Serving Amount : 1 fillet (or 198g):
4.26 g265.32 kcal(13%)0 g(0%)11.6 g(18%)37.8 g(68%)
Other Serving Size : 3 oz (or 85g):
1.83 g113.9 kcal(6%)0 g(0%)4.98 g(8%)16.23 g(29%)
25. Mollusks, squid, mixed species, cooked, fried - Polyunsaturated Fat
2.136 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.136 g 175(9%)7.79(6%)7.48(12%)17.94(32%)
Typical Serving Amount : 3 oz (or 85g):
1.82 g148.75 kcal(7%)6.62 g(5%)6.36 g(10%)15.25 g(27%)
26. Fish, herring, Atlantic, raw - Polyunsaturated Fat
2.133 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.133 g 158(8%)0(0%)9.04(14%)17.96(32%)
Typical Serving Amount : 1 oz, boneless (or 28.35g):
0.6 g44.79 kcal(2%)0 g(0%)2.56 g(4%)5.09 g(9%)
Other Serving Size : 1 fillet (or 184g):
3.92 g290.72 kcal(15%)0 g(0%)16.63 g(26%)33.05 g(59%)
Other Serving Size : 3 oz (or 85g):
1.81 g134.3 kcal(7%)0 g(0%)7.68 g(12%)15.27 g(27%)
27. Fish, sablefish, raw - Polyunsaturated Fat
2.042 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.042 g 195(10%)0(0%)15.3(24%)13.41(24%)
Typical Serving Amount : .5 fillet (or 193g):
3.94 g376.35 kcal(19%)0 g(0%)29.53 g(45%)25.88 g(46%)
Other Serving Size : 3 oz (or 85g):
1.74 g165.75 kcal(8%)0 g(0%)13.01 g(20%)11.4 g(20%)
28. Fish, salmon, coho, wild, raw - Polyunsaturated Fat
1.992 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.992 g 146(7%)0(0%)5.93(9%)21.62(39%)
Typical Serving Amount : .5 fillet (or 198g):
3.94 g289.08 kcal(14%)0 g(0%)11.74 g(18%)42.81 g(76%)
Other Serving Size : 3 oz (or 85g):
1.69 g124.1 kcal(6%)0 g(0%)5.04 g(8%)18.38 g(33%)
29. Fish, salmon, sockeye, raw - Polyunsaturated Fat
1.945 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.945 g 142(7%)0(0%)5.61(9%)21.31(38%)
Typical Serving Amount : 1 oz, boneless (or 28.35g):
0.55 g40.26 kcal(2%)0 g(0%)1.59 g(2%)6.04 g(11%)
Other Serving Size : .5 fillet (or 198g):
3.85 g281.16 kcal(14%)0 g(0%)11.11 g(17%)42.19 g(75%)
Other Serving Size : 3 oz (or 85g):
1.65 g120.7 kcal(6%)0 g(0%)4.77 g(7%)18.11 g(32%)
30. Fish, mackerel, Pacific and jack, mixed species, raw - Polyunsaturated Fat
1.94 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.94 g 158(8%)0(0%)7.89(12%)20.07(36%)
Typical Serving Amount : 1 fillet (or 225g):
4.37 g355.5 kcal(18%)0 g(0%)17.75 g(27%)45.16 g(81%)
Other Serving Size : 3 oz (or 85g):
1.65 g134.3 kcal(7%)0 g(0%)6.71 g(10%)17.06 g(30%)
31. Fish, salmon, coho, farmed, raw - Polyunsaturated Fat
1.861 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.861 g 160(8%)0(0%)7.67(12%)21.27(38%)
Typical Serving Amount : 1 fillet (or 159g):
2.96 g254.4 kcal(13%)0 g(0%)12.2 g(19%)33.82 g(60%)
Other Serving Size : 3 oz (or 85g):
1.58 g136 kcal(7%)0 g(0%)6.52 g(10%)18.08 g(32%)
32. Fish, milkfish, raw - Polyunsaturated Fat
1.84 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.84 g 148(7%)0(0%)6.73(10%)20.53(37%)
Typical Serving Amount : 3 oz (or 85g):
1.56 g125.8 kcal(6%)0 g(0%)5.72 g(9%)17.45 g(31%)
33. Mollusks, oyster, Pacific, cooked, moist heat - Polyunsaturated Fat
1.788 g of Polyunsaturated Fat per 100g
Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.788 g 163(8%)9.9(8%)4.6(7%)18.9(34%)
Typical Serving Amount : 1 medium (or 25g):
0.45 g40.75 kcal(2%)2.48 g(2%)1.15 g(2%)4.73 g(8%)
Other Serving Size : 3 oz (or 85g):
1.52 g138.55 kcal(7%)8.42 g(6%)3.91 g(6%)16.07 g(29%)
34. Fish, mackerel, spanish, raw - Polyunsaturated Fat
1.739 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.739 g 139(7%)0(0%)6.3(10%)19.29(34%)
Typical Serving Amount : 1 fillet (or 187g):
3.25 g259.93 kcal(13%)0 g(0%)11.78 g(18%)36.07 g(64%)
Other Serving Size : 3 oz (or 85g):
1.48 g118.15 kcal(6%)0 g(0%)5.36 g(8%)16.4 g(29%)
35. Fish, herring, Atlantic, pickled - Polyunsaturated Fat
1.679 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.679 g 262(13%)9.64(7%)18(28%)14.19(25%)
Typical Serving Amount : 1 cup (or 140g):
2.35 g366.8 kcal(18%)13.5 g(10%)25.2 g(39%)19.87 g(35%)
Other Serving Size : 1 oz, boneless (or 28.35g):
0.48 g74.28 kcal(4%)2.73 g(2%)5.1 g(8%)4.02 g(7%)
Other Serving Size : 1 cubic inch (or 20g):
0.34 g52.4 kcal(3%)1.93 g(1%)3.6 g(6%)2.84 g(5%)
Other Serving Size : 1 piece (1-3/4 x 7/8 x 1/2) (or 15g):
0.25 g39.3 kcal(2%)1.45 g(1%)2.7 g(4%)2.13 g(4%)
36. Mollusks, abalone, mixed species, cooked, fried - Polyunsaturated Fat
1.676 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.676 g 189(9%)11.05(9%)6.78(10%)19.63(35%)
Typical Serving Amount : 3 oz (or 85g):
1.42 g160.65 kcal(8%)9.39 g(7%)5.76 g(9%)16.69 g(30%)
37. Fish, anchovy, european, raw - Polyunsaturated Fat
1.637 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.637 g 131(7%)0(0%)4.84(7%)20.35(36%)
Typical Serving Amount : 3 oz (or 85g):
1.39 g111.35 kcal(6%)0 g(0%)4.11 g(6%)17.3 g(31%)
38. Fish, trout, rainbow, farmed, raw - Polyunsaturated Fat
1.507 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.507 g 141(7%)0(0%)6.18(10%)19.94(36%)
Typical Serving Amount : 1 fillet (or 79g):
1.19 g111.39 kcal(6%)0 g(0%)4.88 g(8%)15.75 g(28%)
Other Serving Size : 3 oz (or 85g):
1.28 g119.85 kcal(6%)0 g(0%)5.25 g(8%)16.95 g(30%)
39. Fish, trout, mixed species, raw - Polyunsaturated Fat
1.499 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.499 g 148(7%)0(0%)6.61(10%)20.77(37%)
Typical Serving Amount : 1 fillet (or 79g):
1.18 g116.92 kcal(6%)0 g(0%)5.22 g(8%)16.41 g(29%)
Other Serving Size : 3 oz (or 85g):
1.27 g125.8 kcal(6%)0 g(0%)5.62 g(9%)17.65 g(32%)
40. Fish, tuna, fresh, bluefin, raw - Polyunsaturated Fat
1.433 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.433 g 144(7%)0(0%)4.9(8%)23.33(42%)
Typical Serving Amount : 3 oz (or 85g):
1.22 g122.4 kcal(6%)0 g(0%)4.17 g(6%)19.83 g(35%)
41. Fish, carp, raw - Polyunsaturated Fat
1.431 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.431 g 127(6%)0(0%)5.6(9%)17.83(32%)
Typical Serving Amount : 1 fillet (or 218g):
3.12 g276.86 kcal(14%)0 g(0%)12.21 g(19%)38.87 g(69%)
Other Serving Size : 3 oz (or 85g):
1.22 g107.95 kcal(5%)0 g(0%)4.76 g(7%)15.16 g(27%)
42. Fish, yellowtail, mixed species, raw - Polyunsaturated Fat
1.42 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.42 g 146(7%)0(0%)5.24(8%)23.14(41%)
Typical Serving Amount : .5 fillet (or 187g):
2.66 g273.02 kcal(14%)0 g(0%)9.8 g(15%)43.27 g(77%)
Other Serving Size : 3 oz (or 85g):
1.21 g124.1 kcal(6%)0 g(0%)4.45 g(7%)19.67 g(35%)
43. Fish, salmon, sockeye, untreated, cooked - Polyunsaturated Fat
1.411 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.411 g 143(7%)0(0%)4.65(7%)25.23(45%)
44. Fish, halibut, Greenland, raw - Polyunsaturated Fat
1.367 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.367 g 186(9%)0(0%)13.84(21%)14.37(26%)
Typical Serving Amount : .5 fillet (or 204g):
2.79 g379.44 kcal(19%)0 g(0%)28.23 g(43%)29.31 g(52%)
Other Serving Size : 3 oz (or 85g):
1.16 g158.1 kcal(8%)0 g(0%)11.76 g(18%)12.21 g(22%)
45. Fish, salmon, sockeye, untreated, raw - Polyunsaturated Fat
1.358 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.358 g 131(7%)0(0%)4.53(7%)22.56(40%)
46. Fish, trout, rainbow, wild, raw - Polyunsaturated Fat
1.237 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.237 g 119(6%)0(0%)3.46(5%)20.48(37%)
Typical Serving Amount : 1 fillet (or 159g):
1.97 g189.21 kcal(9%)0 g(0%)5.5 g(8%)32.56 g(58%)
Other Serving Size : 3 oz (or 85g):
1.05 g101.15 kcal(5%)0 g(0%)2.94 g(5%)17.41 g(31%)
47. Mollusks, mussel, blue, cooked, moist heat - Polyunsaturated Fat
1.212 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.212 g 172(9%)7.39(6%)4.48(7%)23.8(43%)
Typical Serving Amount : 3 oz (or 85g):
1.03 g146.2 kcal(7%)6.28 g(5%)3.81 g(6%)20.23 g(36%)
48. Fish, shark, mixed species, raw - Polyunsaturated Fat
1.195 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.195 g 130(7%)0(0%)4.51(7%)20.98(37%)
Typical Serving Amount : 3 oz (or 85g):
1.02 g110.5 kcal(6%)0 g(0%)3.83 g(6%)17.83 g(32%)
49. Fish, drum, freshwater, raw - Polyunsaturated Fat
1.154 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.154 g 119(6%)0(0%)4.93(8%)17.54(31%)
Typical Serving Amount : 1 fillet (or 198g):
2.28 g235.62 kcal(12%)0 g(0%)9.76 g(15%)34.73 g(62%)
Other Serving Size : 3 oz (or 85g):
0.98 g101.15 kcal(5%)0 g(0%)4.19 g(6%)14.91 g(27%)
50. Fish, swordfish, raw - Polyunsaturated Fat
1.147 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.147 g 144(7%)0(0%)6.65(10%)19.66(35%)
Typical Serving Amount : 1 piece (4-1/2 x 2-1/8 x 7/8) (or 136g):
1.56 g195.84 kcal(10%)0 g(0%)9.04 g(14%)26.74 g(48%)
Other Serving Size : 3 oz (or 85g):
0.97 g122.4 kcal(6%)0 g(0%)5.65 g(9%)16.71 g(30%)
51. Fish, pompano, florida, raw - Polyunsaturated Fat
1.137 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.137 g 164(8%)0(0%)9.47(15%)18.48(33%)
Typical Serving Amount : 1 oz, boneless (or 28.35g):
0.32 g46.49 kcal(2%)0 g(0%)2.68 g(4%)5.24 g(9%)
Other Serving Size : 1 fillet (or 112g):
1.27 g183.68 kcal(9%)0 g(0%)10.61 g(16%)20.7 g(37%)
Other Serving Size : 3 oz (or 85g):
0.97 g139.4 kcal(7%)0 g(0%)8.05 g(12%)15.71 g(28%)
52. Fish, catfish, channel, farmed, raw - Polyunsaturated Fat
1.119 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.119 g 119(6%)0(0%)5.94(9%)15.23(27%)
Typical Serving Amount : 1 fillet (or 159g):
1.78 g189.21 kcal(9%)0 g(0%)9.44 g(15%)24.22 g(43%)
Other Serving Size : 3 oz (or 85g):
0.95 g101.15 kcal(5%)0 g(0%)5.05 g(8%)12.95 g(23%)
53. Fish, spot, raw - Polyunsaturated Fat
1.09 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.09 g 123(6%)0(0%)4.9(8%)18.51(33%)
Typical Serving Amount : 1 fillet (or 64g):
0.7 g78.72 kcal(4%)0 g(0%)3.14 g(5%)11.85 g(21%)
Other Serving Size : 3 oz (or 85g):
0.93 g104.55 kcal(5%)0 g(0%)4.17 g(6%)15.73 g(28%)
54. Fish, bass, fresh water, mixed species, raw - Polyunsaturated Fat
1.062 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.062 g 114(6%)0(0%)3.69(6%)18.86(34%)
Typical Serving Amount : 1 fillet (or 79g):
0.84 g90.06 kcal(5%)0 g(0%)2.92 g(4%)14.9 g(27%)
Other Serving Size : 3 oz (or 85g):
0.9 g96.9 kcal(5%)0 g(0%)3.14 g(5%)16.03 g(29%)
55. Fish, bluefish, raw - Polyunsaturated Fat
1.06 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.06 g 124(6%)0(0%)4.24(7%)20.04(36%)
Typical Serving Amount : 1 fillet (or 150g):
1.59 g186 kcal(9%)0 g(0%)6.36 g(10%)30.06 g(54%)
Other Serving Size : 3 oz (or 85g):
0.9 g105.4 kcal(5%)0 g(0%)3.6 g(6%)17.03 g(30%)
56. Mollusks, oyster, eastern, wild, cooked, moist heat - Polyunsaturated Fat
1.056 g of Polyunsaturated Fat per 100g
Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.056 g 102(5%)5.45(4%)3.42(5%)11.42(20%)
Typical Serving Amount : 3 oz (or 85g):
0.9 g86.7 kcal(4%)4.63 g(4%)2.91 g(4%)9.71 g(17%)
Other Serving Size : 6 medium (or 42g):
0.44 g42.84 kcal(2%)2.29 g(2%)1.44 g(2%)4.8 g(9%)
57. Fish, scup, raw - Polyunsaturated Fat
1.03 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.03 g 105(5%)0(0%)2.73(4%)18.88(34%)
Typical Serving Amount : 1 cup (or 166g):
1.71 g174.3 kcal(9%)0 g(0%)4.53 g(7%)31.34 g(56%)
Other Serving Size : 1 oz, boneless (or 28.35g):
0.29 g29.77 kcal(1%)0 g(0%)0.77 g(1%)5.35 g(10%)
Other Serving Size : 1 fillet (or 64g):
0.66 g67.2 kcal(3%)0 g(0%)1.75 g(3%)12.08 g(22%)
Other Serving Size : 3 oz (or 85g):
0.88 g89.25 kcal(4%)0 g(0%)2.32 g(4%)16.05 g(29%)
58. Fish, salmon, chinook, smoked - Polyunsaturated Fat
0.995 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.995 g 117(6%)0(0%)4.32(7%)18.28(33%)
Typical Serving Amount : 1 cup, cooked (or 136g):
1.35 g159.12 kcal(8%)0 g(0%)5.88 g(9%)24.86 g(44%)
Other Serving Size : 1 oz, boneless (or 28.35g):
0.28 g33.17 kcal(2%)0 g(0%)1.22 g(2%)5.18 g(9%)
Other Serving Size : 1 cubic inch, boneless (or 17g):
0.17 g19.89 kcal(1%)0 g(0%)0.73 g(1%)3.11 g(6%)
Other Serving Size : 3 oz (or 85g):
0.85 g99.45 kcal(5%)0 g(0%)3.67 g(6%)15.54 g(28%)
59. Fish, salmon, chinook, smoked, (lox), regular - Polyunsaturated Fat
0.995 g of Polyunsaturated Fat per 100g
Nutritional Value = 13 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.995 g 117(6%)0(0%)4.32(7%)18.28(33%)
Typical Serving Amount : 1 oz (or 28.35g):
0.28 g33.17 kcal(2%)0 g(0%)1.22 g(2%)5.18 g(9%)
Other Serving Size : 3 oz (or 85g):
0.85 g99.45 kcal(5%)0 g(0%)3.67 g(6%)15.54 g(28%)
60. Fish, eel, mixed species, raw - Polyunsaturated Fat
0.947 g of Polyunsaturated Fat per 100g
Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.947 g 184(9%)0(0%)11.66(18%)18.44(33%)
Typical Serving Amount : 1 fillet (or 204g):
1.93 g375.36 kcal(19%)0 g(0%)23.79 g(37%)37.62 g(67%)
Other Serving Size : 3 oz (or 85g):
0.8 g156.4 kcal(8%)0 g(0%)9.91 g(15%)15.67 g(28%)
61. Fish, salmon, chum, raw - Polyunsaturated Fat
0.898 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.898 g 120(6%)0(0%)3.77(6%)20.14(36%)
Typical Serving Amount : .5 fillet (or 198g):
1.78 g237.6 kcal(12%)0 g(0%)7.46 g(11%)39.88 g(71%)
Other Serving Size : 3 oz (or 85g):
0.76 g102 kcal(5%)0 g(0%)3.2 g(5%)17.12 g(31%)
62. Mollusks, oyster, Pacific, raw - Polyunsaturated Fat
0.894 g of Polyunsaturated Fat per 100g
Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.894 g 81(4%)4.95(4%)2.3(4%)9.45(17%)
Typical Serving Amount : 1 medium (or 50g):
0.45 g40.5 kcal(2%)2.48 g(2%)1.15 g(2%)4.73 g(8%)
Other Serving Size : 3 oz (or 85g):
0.76 g68.85 kcal(3%)4.21 g(3%)1.96 g(3%)8.03 g(14%)
63. Fish, smelt, rainbow, raw - Polyunsaturated Fat
0.885 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.885 g 97(5%)0(0%)2.42(4%)17.63(31%)
Typical Serving Amount : 3 oz (or 85g):
0.75 g82.45 kcal(4%)0 g(0%)2.06 g(3%)14.99 g(27%)
64. Fish, turbot, european, raw - Polyunsaturated Fat
0.88 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.88 g 95(5%)0(0%)2.95(5%)16.05(29%)
Typical Serving Amount : .5 fillet (or 204g):
1.8 g193.8 kcal(10%)0 g(0%)6.02 g(9%)32.74 g(58%)
Other Serving Size : 3 oz (or 85g):
0.75 g80.75 kcal(4%)0 g(0%)2.51 g(4%)13.64 g(24%)
65. Fish, catfish, channel, wild, raw - Polyunsaturated Fat
0.865 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.865 g 95(5%)0(0%)2.82(4%)16.38(29%)
Typical Serving Amount : 1 fillet (or 159g):
1.38 g151.05 kcal(8%)0 g(0%)4.48 g(7%)26.04 g(47%)
Other Serving Size : 3 oz (or 85g):
0.74 g80.75 kcal(4%)0 g(0%)2.4 g(4%)13.92 g(25%)
66. Fish, wolffish, Atlantic, raw - Polyunsaturated Fat
0.845 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.845 g 96(5%)0(0%)2.39(4%)17.5(31%)
Typical Serving Amount : .5 fillet (or 153g):
1.29 g146.88 kcal(7%)0 g(0%)3.66 g(6%)26.78 g(48%)
Other Serving Size : 3 oz (or 85g):
0.72 g81.6 kcal(4%)0 g(0%)2.03 g(3%)14.88 g(27%)
67. Fish, salmon, pink, raw - Polyunsaturated Fat
0.811 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.811 g 127(6%)0(0%)4.4(7%)20.5(37%)
Typical Serving Amount : .5 fillet (or 159g):
1.29 g201.93 kcal(10%)0 g(0%)7 g(11%)32.6 g(58%)
Other Serving Size : 3 oz (or 85g):
0.69 g107.95 kcal(5%)0 g(0%)3.74 g(6%)17.43 g(31%)
68. Fish, sucker, white, raw - Polyunsaturated Fat
0.807 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.807 g 92(5%)0(0%)2.32(4%)16.76(30%)
Typical Serving Amount : 1 fillet (or 159g):
1.28 g146.28 kcal(7%)0 g(0%)3.69 g(6%)26.65 g(48%)
Other Serving Size : 3 oz (or 85g):
0.69 g78.2 kcal(4%)0 g(0%)1.97 g(3%)14.25 g(25%)
69. Fish, bass, striped, raw - Polyunsaturated Fat
0.784 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.784 g 97(5%)0(0%)2.33(4%)17.73(32%)
Typical Serving Amount : 1 fillet (or 159g):
1.25 g154.23 kcal(8%)0 g(0%)3.7 g(6%)28.19 g(50%)
Other Serving Size : 3 oz (or 85g):
0.67 g82.45 kcal(4%)0 g(0%)1.98 g(3%)15.07 g(27%)
70. Crustaceans, spiny lobster, mixed species, cooked, moist heat - Polyunsaturated Fat
0.756 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.756 g 143(7%)3.12(2%)1.94(3%)26.41(47%)
Typical Serving Amount : 1 lobster (or 163g):
1.23 g233.09 kcal(12%)5.09 g(4%)3.16 g(5%)43.05 g(77%)
Other Serving Size : 3 oz (or 85g):
0.64 g121.55 kcal(6%)2.65 g(2%)1.65 g(3%)22.45 g(40%)
71. Crustaceans, shrimp, mixed species, imitation, made from surimi - Polyunsaturated Fat
0.75 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.75 g 101(5%)9.13(7%)1.47(2%)12.39(22%)
Typical Serving Amount : 3 oz (or 85g):
0.64 g85.85 kcal(4%)7.76 g(6%)1.25 g(2%)10.53 g(19%)
72. Fish, sea bass, mixed species, raw - Polyunsaturated Fat
0.743 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.743 g 97(5%)0(0%)2(3%)18.43(33%)
Typical Serving Amount : 1 fillet (or 129g):
0.96 g125.13 kcal(6%)0 g(0%)2.58 g(4%)23.77 g(42%)
Other Serving Size : 3 oz (or 85g):
0.63 g82.45 kcal(4%)0 g(0%)1.7 g(3%)15.67 g(28%)
73. Fish, seatrout, mixed species, raw - Polyunsaturated Fat
0.725 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.725 g 104(5%)0(0%)3.61(6%)16.74(30%)
Typical Serving Amount : 1 fillet (or 238g):
1.73 g247.52 kcal(12%)0 g(0%)8.59 g(13%)39.84 g(71%)
Other Serving Size : 3 oz (or 85g):
0.62 g88.4 kcal(4%)0 g(0%)3.07 g(5%)14.23 g(25%)
74. Fish, mullet, striped, raw - Polyunsaturated Fat
0.715 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.715 g 117(6%)0(0%)3.79(6%)19.35(35%)
Typical Serving Amount : 1 oz (or 28.35g):
0.2 g33.17 kcal(2%)0 g(0%)1.07 g(2%)5.49 g(10%)
Other Serving Size : 1 fillet (or 119g):
0.85 g139.23 kcal(7%)0 g(0%)4.51 g(7%)23.03 g(41%)
Other Serving Size : 3 oz (or 85g):
0.61 g99.45 kcal(5%)0 g(0%)3.22 g(5%)16.45 g(29%)
75. Fish, sturgeon, mixed species, raw - Polyunsaturated Fat
0.69 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.69 g 105(5%)0(0%)4.04(6%)16.14(29%)
Typical Serving Amount : 3 oz (or 85g):
0.59 g89.25 kcal(4%)0 g(0%)3.43 g(5%)13.72 g(25%)
76. Fish, cisco, raw - Polyunsaturated Fat
0.613 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.613 g 98(5%)0(0%)1.91(3%)18.99(34%)
Typical Serving Amount : 1 fillet (or 79g):
0.48 g77.42 kcal(4%)0 g(0%)1.51 g(2%)15 g(27%)
Other Serving Size : 3 oz (or 85g):
0.52 g83.3 kcal(4%)0 g(0%)1.62 g(2%)16.14 g(29%)
77. Fish, monkfish, raw - Polyunsaturated Fat
0.61 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.61 g 76(4%)0(0%)1.52(2%)14.48(26%)
Typical Serving Amount : 3 oz (or 85g):
0.52 g64.6 kcal(3%)0 g(0%)1.29 g(2%)12.31 g(22%)
78. Mollusks, mussel, blue, raw - Polyunsaturated Fat
0.606 g of Polyunsaturated Fat per 100g
Nutritional Value = 18 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.606 g 86(4%)3.69(3%)2.24(3%)11.9(21%)
Typical Serving Amount : 1 cup (or 150g):
0.91 g129 kcal(6%)5.54 g(4%)3.36 g(5%)17.85 g(32%)
Other Serving Size : 1 oz (or 28.35g):
0.17 g24.38 kcal(1%)1.05 g(1%)0.64 g(1%)3.37 g(6%)
Other Serving Size : 1 large (or 20g):
0.12 g17.2 kcal(1%)0.74 g(1%)0.45 g(1%)2.38 g(4%)
Other Serving Size : 1 medium (or 16g):
0.1 g13.76 kcal(1%)0.59 g(0%)0.36 g(1%)1.9 g(3%)
Other Serving Size : 1 small (or 10g):
0.06 g8.6 kcal(0%)0.37 g(0%)0.22 g(0%)1.19 g(2%)
Other Serving Size : 3 oz (or 85g):
0.52 g73.1 kcal(4%)3.14 g(2%)1.9 g(3%)10.12 g(18%)
79. Fish, tilefish, raw - Polyunsaturated Fat
0.599 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.599 g 96(5%)0(0%)2.31(4%)17.5(31%)
Typical Serving Amount : .5 fillet (or 193g):
1.16 g185.28 kcal(9%)0 g(0%)4.46 g(7%)33.78 g(60%)
Other Serving Size : 3 oz (or 85g):
0.51 g81.6 kcal(4%)0 g(0%)1.96 g(3%)14.88 g(27%)
80. Mollusks, oyster, eastern, farmed, raw - Polyunsaturated Fat
0.591 g of Polyunsaturated Fat per 100g
Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.591 g 59(3%)5.53(4%)1.55(2%)5.22(9%)
Typical Serving Amount : 3 oz (or 85g):
0.5 g50.15 kcal(3%)4.7 g(4%)1.32 g(2%)4.44 g(8%)
Other Serving Size : 6 medium (or 84g):
0.5 g49.56 kcal(2%)4.65 g(4%)1.3 g(2%)4.38 g(8%)
81. Crustaceans, shrimp, mixed species, cooked, moist heat - Polyunsaturated Fat
0.59 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.59 g 119(6%)1.52(1%)1.7(3%)22.78(41%)
Typical Serving Amount : 3 oz (or 85g):
0.5 g101.15 kcal(5%)1.29 g(1%)1.45 g(2%)19.36 g(35%)
Other Serving Size : 4 large (or 22g):
0.13 g26.18 kcal(1%)0.33 g(0%)0.37 g(1%)5.01 g(9%)
82. Crustaceans, spiny lobster, mixed species, raw - Polyunsaturated Fat
0.59 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.59 g 112(6%)2.43(2%)1.51(2%)20.6(37%)
Typical Serving Amount : 1 lobster (or 209g):
1.23 g234.08 kcal(12%)5.08 g(4%)3.16 g(5%)43.05 g(77%)
Other Serving Size : 3 oz (or 85g):
0.5 g95.2 kcal(5%)2.07 g(2%)1.28 g(2%)17.51 g(31%)
83. Fish, butterfish, raw - Polyunsaturated Fat
0.59 g of Polyunsaturated Fat per 100g
Nutritional Value = 14 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.59 g 146(7%)0(0%)8.02(12%)17.28(31%)
Typical Serving Amount : 1 fillet (or 32g):
0.19 g46.72 kcal(2%)0 g(0%)2.57 g(4%)5.53 g(10%)
Other Serving Size : 3 oz (or 85g):
0.5 g124.1 kcal(6%)0 g(0%)6.82 g(10%)14.69 g(26%)
84. Mollusks, clam, mixed species, cooked, moist heat - Polyunsaturated Fat
0.552 g of Polyunsaturated Fat per 100g
Nutritional Value = 18 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.552 g 148(7%)5.13(4%)1.95(3%)25.55(46%)
Typical Serving Amount : 3 oz (or 85g):
0.47 g125.8 kcal(6%)4.36 g(3%)1.66 g(3%)21.72 g(39%)
Other Serving Size : 20 small (or 190g):
1.05 g281.2 kcal(14%)9.75 g(8%)3.71 g(6%)48.55 g(87%)
85. Crustaceans, crab, queen, cooked, moist heat - Polyunsaturated Fat
0.54 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.54 g 115(6%)0(0%)1.51(2%)23.72(42%)
Typical Serving Amount : 3 oz (or 85g):
0.46 g97.75 kcal(5%)0 g(0%)1.28 g(2%)20.16 g(36%)
86. Crustaceans, crab, alaska king, cooked, moist heat - Polyunsaturated Fat
0.536 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.536 g 97(5%)0(0%)1.54(2%)19.35(35%)
Typical Serving Amount : 1 leg (or 134g):
0.72 g129.98 kcal(6%)0 g(0%)2.06 g(3%)25.93 g(46%)
Other Serving Size : 3 oz (or 85g):
0.46 g82.45 kcal(4%)0 g(0%)1.31 g(2%)16.45 g(29%)
87. Mollusks, oyster, eastern, wild, raw - Polyunsaturated Fat
0.528 g of Polyunsaturated Fat per 100g
Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.528 g 51(3%)2.72(2%)1.71(3%)5.71(10%)
Typical Serving Amount : 1 cup (or 248g):
1.31 g126.48 kcal(6%)6.75 g(5%)4.24 g(7%)14.16 g(25%)
Other Serving Size : 6 medium (or 84g):
0.44 g42.84 kcal(2%)2.28 g(2%)1.44 g(2%)4.8 g(9%)
88. Mollusks, squid, mixed species, raw - Polyunsaturated Fat
0.524 g of Polyunsaturated Fat per 100g
Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.524 g 92(5%)3.08(2%)1.38(2%)15.58(28%)
Typical Serving Amount : 1 oz, boneless (or 28.35g):
0.15 g26.08 kcal(1%)0.87 g(1%)0.39 g(1%)4.42 g(8%)
Other Serving Size : 3 oz (or 85g):
0.45 g78.2 kcal(4%)2.62 g(2%)1.17 g(2%)13.24 g(24%)
89. Fish, sheepshead, raw - Polyunsaturated Fat
0.518 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.518 g 108(5%)0(0%)2.41(4%)20.21(36%)
Typical Serving Amount : 1 fillet (or 238g):
1.23 g257.04 kcal(13%)0 g(0%)5.74 g(9%)48.1 g(86%)
Other Serving Size : 3 oz (or 85g):
0.44 g91.8 kcal(5%)0 g(0%)2.05 g(3%)17.18 g(31%)
90. Fish, pollock, Atlantic, raw - Polyunsaturated Fat
0.483 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.483 g 92(5%)0(0%)0.98(2%)19.44(35%)
Typical Serving Amount : .5 fillet (or 193g):
0.93 g177.56 kcal(9%)0 g(0%)1.89 g(3%)37.52 g(67%)
Other Serving Size : 3 oz (or 85g):
0.41 g78.2 kcal(4%)0 g(0%)0.83 g(1%)16.52 g(30%)
91. Mollusks, octopus, common, cooked, moist heat - Polyunsaturated Fat
0.477 g of Polyunsaturated Fat per 100g
Nutritional Value = 18 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.477 g 164(8%)4.4(3%)2.08(3%)29.82(53%)
Typical Serving Amount : 3 oz (or 85g):
0.41 g139.4 kcal(7%)3.74 g(3%)1.77 g(3%)25.35 g(45%)
92. Fish, croaker, Atlantic, raw - Polyunsaturated Fat
0.464 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.464 g 104(5%)0(0%)3.17(5%)17.78(32%)
Typical Serving Amount : 1 fillet (or 79g):
0.37 g82.16 kcal(4%)0 g(0%)2.5 g(4%)14.05 g(25%)
Other Serving Size : 3 oz (or 85g):
0.39 g88.4 kcal(4%)0 g(0%)2.69 g(4%)15.11 g(27%)
93. Fish, mackerel, king, raw - Polyunsaturated Fat
0.46 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.46 g 105(5%)0(0%)2(3%)20.28(36%)
Typical Serving Amount : .5 fillet (or 198g):
0.91 g207.9 kcal(10%)0 g(0%)3.96 g(6%)40.15 g(72%)
Other Serving Size : 3 oz (or 85g):
0.39 g89.25 kcal(4%)0 g(0%)1.7 g(3%)17.24 g(31%)
94. Fish, snapper, mixed species, raw - Polyunsaturated Fat
0.459 g of Polyunsaturated Fat per 100g
Nutritional Value = 17 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.459 g 100(5%)0(0%)1.34(2%)20.51(37%)
Typical Serving Amount : 1 fillet (or 218g):
1 g218 kcal(11%)0 g(0%)2.92 g(4%)44.71 g(80%)
Other Serving Size : 3 oz (or 85g):
0.39 g85 kcal(4%)0 g(0%)1.14 g(2%)17.43 g(31%)
95. Fish, pike, walleye, raw - Polyunsaturated Fat
0.447 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.447 g 93(5%)0(0%)1.22(2%)19.14(34%)
Typical Serving Amount : 1 fillet (or 159g):
0.71 g147.87 kcal(7%)0 g(0%)1.94 g(3%)30.43 g(54%)
Other Serving Size : 3 oz (or 85g):
0.38 g79.05 kcal(4%)0 g(0%)1.04 g(2%)16.27 g(29%)
96. Fish, surimi - Polyunsaturated Fat
0.443 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.443 g 99(5%)6.85(5%)0.9(1%)15.18(27%)
Typical Serving Amount : 1 oz (or 28.35g):
0.13 g28.07 kcal(1%)1.94 g(1%)0.26 g(0%)4.3 g(8%)
Other Serving Size : 3 oz (or 85g):
0.38 g84.15 kcal(4%)5.82 g(4%)0.77 g(1%)12.9 g(23%)
97. Fish, sturgeon, mixed species, smoked - Polyunsaturated Fat
0.436 g of Polyunsaturated Fat per 100g
Nutritional Value = 15 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.436 g 173(9%)0(0%)4.4(7%)31.2(56%)
Typical Serving Amount : 1 oz (or 28.35g):
0.12 g49.05 kcal(2%)0 g(0%)1.25 g(2%)8.85 g(16%)
Other Serving Size : 3 oz (or 85g):
0.37 g147.05 kcal(7%)0 g(0%)3.74 g(6%)26.52 g(47%)
98. Fish, whiting, mixed species, raw - Polyunsaturated Fat
0.422 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.422 g 90(5%)0(0%)1.31(2%)18.31(33%)
Typical Serving Amount : 1 fillet (or 92g):
0.39 g82.8 kcal(4%)0 g(0%)1.21 g(2%)16.85 g(30%)
Other Serving Size : 3 oz (or 85g):
0.36 g76.5 kcal(4%)0 g(0%)1.11 g(2%)15.56 g(28%)
99. Crustaceans, crab, queen, raw - Polyunsaturated Fat
0.422 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.422 g 90(5%)0(0%)1.18(2%)18.5(33%)
Typical Serving Amount : 3 oz (or 85g):
0.36 g76.5 kcal(4%)0 g(0%)1 g(2%)15.73 g(28%)
100. Crustaceans, crayfish, mixed species, farmed, cooked, moist heat - Polyunsaturated Fat
0.413 g of Polyunsaturated Fat per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.413 g 87(4%)0(0%)1.3(2%)17.52(31%)
Typical Serving Amount : 3 oz (or 85g):
0.35 g73.95 kcal(4%)0 g(0%)1.11 g(2%)14.89 g(27%)






polyunsaturated fat and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito