Amount of Polyunsaturated Fat in Fish

Welcome to the nutritional polyunsaturated fat content in 89 different types of fish, ranging from 40.324 g to 1.154 g per 100g. The basic type of fish is Fish, carp, raw, where the amount of polyunsaturated fat in 100g is 1.431 g.

For a typical serving size of 1 fillet (or 218 g) the amount of Polyunsaturated Fat is 3.12 g.

Top twenty fish products high in polyunsaturated fat

Below is a summary list for the top twenty fish items ranked by the amount or level of polyunsaturated fat in 100g.

1. Fish oil, salmon : 40.324g
2. Fish oil, menhaden : 34.197g
3. Fish oil, sardine : 31.867g
4. Fish oil, cod liver : 22.541g
5. Fish oil, herring : 15.604g
6. Fish sticks, meatless : 9.332g
7. Fish, caviar, black and red, granular : 7.405g
8. Fish, mackerel, salted : 6.21g
9. Fish, fish portions and sticks, frozen, preheated : 5.701g
10. Fish, sardine, Atlantic, canned in oil, drained solids with bone : 5.148g
11. Fish, salmon, Atlantic, farmed, cooked, dry heat : 4.426g
12. Fish, mackerel, Atlantic, cooked, dry heat : 4.3g
13. Fish, tuna salad : 4.122g
14. Fish, salmon, Atlantic, farmed, raw : 3.886g
15. Fish, shark, mixed species, cooked, batter-dipped and fried : 3.701g
16. Fish, roe, mixed species, cooked, dry heat : 3.404g
17. Fish, tuna, white, canned in oil, without salt, drained solids : 3.38g
18. Fish, mackerel, Atlantic, raw : 3.35g
19. Fish, catfish, channel, cooked, breaded and fried : 3.325g
20. Fish, shad, american, raw : 3.268g

Following on from the twenty top fish items or products containing polyunsaturated fat we have a more comprehensive break down of Fish, carp, raw, and the highest item containing polyunsaturated fat which is Fish oil, salmon. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 89 types of fish.

At the bottom of the page is the full list for the 89 different types of fish based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the polyunsaturated fat content in fish.

Fish, carp, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Fish, carp, raw should be considered along with the polyunsaturated fat content. This food profile is part of our list of food and drinks under the general group Finfish and Shellfish Products.Other important and polyunsaturated fat related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 127 kcal (6% RDA), the amount of Protein is 17.83 g (32% RDA), the amount of Fat is 5.6 g (9% RDA) and the amount of Carbohydrate is 0 g. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the polyunsaturated fat levels in fish.

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

Amount of polyunsaturated fat per 100 Calories

100 calories of fish, carp, raw is a serving size of 0.79 g, and the amount of Polyunsaturated Fat is 1.13 g. Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 14.04 g (25.2% RDA), Fat 4.41 g (7.09% RDA), Carbohydrate 0 g (0% RDA). This is shown in the polyunsaturated fat RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1 fillet (or 218 g)

For the food Fish, carp, raw the typical serving size is 1 fillet (or 218 g) which contains 3.12 g of Polyunsaturated Fat. In terms of the gram weight and total content for this serving the Calories content is 276.86 kcal, the Protein content is 38.87 g, the Fat content is 12.21 g and the Carbohydrate content is 0 g. The percentages are shown below in the polyunsaturated fat chart, for the typical serving of polyunsaturated fat and the related and important nutritional values.

Macronutrients in Fish, carp, raw

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 fillet or 218 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 166.0 (kcal).The number of calories from Fat is 110.1 (kcal).The total calories from carbohydrate is 0.0 (kcal).

Grams of polyunsaturated fat in fish (per 100g)

This list of 89 types of fish, is brought to you by www.dietandfitnesstoday.com and ranges from Fish oil, salmon through to Fish, drum, freshwater, raw where all food items are ranked by the content or amount per 100g. The nutritional polyunsaturated fat content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much polyunsaturated fat in fish.

The list below gives the total polyunsaturated fat content in the 89 items from the general description 'fish' each of which show the polyunsaturated fat amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 50 food items shown in the polyunsaturated fat chart. This gives 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.

The corresponding nutritional value for fish based on our density score out of 100 (ranked by the amount of polyunsaturated fat per 100g) is shown in the below nutritional density chart.

The corresponding Calories for fish ranked by the amount of polyunsaturated fat per 100g is shown below in the fish calories chart.

Effect of Preparation and Storage on polyunsaturated fat

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 number of frozen food items is 1. The highest amount of polyunsaturated fat from the 1 frozen items is in Fish, fish portions and sticks, frozen, preheated where the polyunsaturated fat content is 5.701 g per 100g. The number of food items classified as canned is 16 items. The highest amount of polyunsaturated fat from the 16 canned items is in Fish, sardine, Atlantic, canned in oil, drained solids with bone where the level is 5.148 g per 100g.The total food items which are raw is 26 items. The highest amount of polyunsaturated fat from the 26 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 33 items. The highest amount of polyunsaturated fat from the 33 cooked items is in Fish, salmon, Atlantic, farmed, cooked, dry heat where the amount is 4.426 g per 100g. Comparing raw and cooked fish shows that cooking can change the levels of polyunsaturated fat by 0.54 g in a 100g serving.

Average Content for fish

The average (or more correctly the arithmetic mean) amount of polyunsaturated fat contained in 100g of fish, based on the list below of 89 different items under the general description of fish, is 3.94 g of polyunsaturated fat. The averages for the different nutrients are as follows; the average amount of Calories is 221.52 kcal, the average amount of Protein is 20.53 g, the average amount of Fat is 14.53 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Polyunsaturated Fat is found in Fish, mackerel, Pacific and jack, mixed species, raw which in 100g contains 1.94 g of Polyunsaturated Fat. For this serving the amount of Calories is 158 kcal, the amount of Protein is 20.07 g, the amount of Fat is 7.89 g and the amount of Carbohydrate is 0 g.

Highest polyunsaturated fat Content per 100g

Using the list below for the 89 different fish nutrition entries in our database, the highest amount of polyunsaturated fat is found in Fish oil, salmon which contains 40.324 g of polyunsaturated fat per 100g. The associated percentage of RDA is %. For this 100g serving the Calories content is 902 kcal, the Protein content is 0 g, the Fat content is 100 g, the Carbohydrate content is 0 g.

The lowest amount of polyunsaturated fat in 100g is in Fish, drum, freshwater, raw which contains 1.154 g. This gives as percentage of the recommended daily allowance % of the RDA. For this 100g serving the amount of Calories is 119 kcal, the amount of Protein is 17.54 g, the amount of Fat is 4.93 g, the amount of Carbohydrate is 0 g.

The difference between the highest and lowest values gives a polyunsaturated fat range of 39.17 g per 100g. The range for the other nutrients are as follows; 783 kcal for Calories, 17.54 g for Protein, 95.07 g for Fat, 0 g for Carbohydrate.

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. For example 100g of Fish, carp, raw contains 1.431 g of polyunsaturated fat. However, there are other factors to consider when you are assessing your nutritional requirements. 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 oil, salmon which contains 87.91 g in 1 cup (or 218 g). For this serving the Calories content is 1966.36 kcal, the Protein content is 0 g, the Fat content is 218 g and the Carbohydrate content is 0 g.

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 rich in polyunsaturated fat.

Fish List, polyunsaturated fat Content per 100g 1. Fish oil, salmon - Polyunsaturated Fat   Nutritional Value : 13 / 100     food group - Fats and Oils   Polyunsaturated Fat (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   40.324 g 902 kcal (45%) 0 g (0%) 100 g (154%) 0 g (0%)   Typical Serving size of 1 cup (or 218g):    87.91 g 1966.36 kcal (98%) 0 g (0%) 218 g (335%) 0 g (0%)   Other serving sizes 1 tbsp (or 13.6g):   5.48 g 122.67 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)   Other serving sizes 1 tsp (or 4.5g):   1.81 g 40.59 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%) 2. Fish oil, menhaden - Polyunsaturated Fat   Nutritional Value : 13 / 100     food group - Fats and Oils   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   34.197 g 902 kcal (45%) 0 g (0%) 100 g (154%) 0 g (0%)   Typical Serving size of 1 cup (or 218g):    74.55 g 1966.36 kcal (98%) 0 g (0%) 218 g (335%) 0 g (0%)   Other serving sizes 1 tbsp (or 13.6g):   4.65 g 122.67 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)   Other serving sizes 1 tsp (or 4.5g):   1.54 g 40.59 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%) 3. Fish oil, sardine - Polyunsaturated Fat   Nutritional Value : 13 / 100     food group - Fats and Oils   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   31.867 g 902 kcal (45%) 0 g (0%) 100 g (154%) 0 g (0%)   Typical Serving size of 1 cup (or 218g):    69.47 g 1966.36 kcal (98%) 0 g (0%) 218 g (335%) 0 g (0%)   Other serving sizes 1 tbsp (or 13.6g):   4.33 g 122.67 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)   Other serving sizes 1 tsp (or 4.5g):   1.43 g 40.59 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%) 4. Fish oil, cod liver - Polyunsaturated Fat   Nutritional Value : 13 / 100     food group - Fats and Oils   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   22.541 g 902 kcal (45%) 0 g (0%) 100 g (154%) 0 g (0%)   Typical Serving size of 1 cup (or 218g):    49.14 g 1966.36 kcal (98%) 0 g (0%) 218 g (335%) 0 g (0%)   Other serving sizes 1 tbsp (or 13.6g):   3.07 g 122.67 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)   Other serving sizes 1 tsp (or 4.5g):   1.01 g 40.59 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%) 5. Fish oil, herring - Polyunsaturated Fat   Nutritional Value : 13 / 100     food group - Fats and Oils   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   15.604 g 902 kcal (45%) 0 g (0%) 100 g (154%) 0 g (0%)   Typical Serving size of 1 cup (or 218g):    34.02 g 1966.36 kcal (98%) 0 g (0%) 218 g (335%) 0 g (0%)   Other serving sizes 1 tbsp (or 13.6g):   2.12 g 122.67 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)   Other serving sizes 1 tsp (or 4.5g):   0.7 g 40.59 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%) 6. Fish sticks, meatless - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Legumes and Legume Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   9.332 g 290 kcal (15%) 9 g (7%) 18 g (28%) 23 g (41%)   Typical Serving size of 1 stick (or 28g):    2.61 g 81.2 kcal (4%) 2.52 g (2%) 5.04 g (8%) 6.44 g (12%) 7. Fish, caviar, black and red, granular - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   7.405 g 264 kcal (13%) 4 g (3%) 17.9 g (28%) 24.6 g (44%)   Typical Serving size of 1 tbsp (or 16g):    1.18 g 42.24 kcal (2%) 0.64 g (0%) 2.86 g (4%) 3.94 g (7%)   Other serving sizes 1 oz (or 28.35g):   2.1 g 74.84 kcal (4%) 1.13 g (1%) 5.07 g (8%) 6.97 g (12%) 8. Fish, mackerel, salted - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   6.21 g 305 kcal (15%) 0 g (0%) 25.1 g (39%) 18.5 g (33%)   Typical Serving size of 1 cup and cooked (or 136g):    8.45 g 414.8 kcal (21%) 0 g (0%) 34.14 g (53%) 25.16 g (45%)   Other serving sizes 1 cubic inch and boneless (or 17g):   1.06 g 51.85 kcal (3%) 0 g (0%) 4.27 g (7%) 3.15 g (6%)   Other serving sizes 1 piece (5-1/2 x 1-1/2 x 1/2) (or 80g):   4.97 g 244 kcal (12%) 0 g (0%) 20.08 g (31%) 14.8 g (26%) 9. Fish, fish portions and sticks, frozen, preheated - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   5.701 g 249 kcal (12%) 21.18 g (16%) 13.25 g (20%) 11.04 g (20%)   Typical Serving size of 1 piece (4 x 2 x 1/2) (or 57g):    3.25 g 141.93 kcal (7%) 12.07 g (9%) 7.55 g (12%) 6.29 g (11%)   Other serving sizes 1 stick (4 x 1 x 1/2) (or 28g):   1.6 g 69.72 kcal (3%) 5.93 g (5%) 3.71 g (6%) 3.09 g (6%) 10. Fish, sardine, Atlantic, canned in oil, drained solids with bone - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   5.148 g 208 kcal (10%) 0 g (0%) 11.45 g (18%) 24.62 g (44%)   Typical Serving size of 1 cup and drained (or 149g):    7.67 g 309.92 kcal (15%) 0 g (0%) 17.06 g (26%) 36.68 g (66%)   Other serving sizes 1 oz (or 28.35g):   1.46 g 58.97 kcal (3%) 0 g (0%) 3.25 g (5%) 6.98 g (12%)   Other serving sizes 1 cubic inch (or 16g):   0.82 g 33.28 kcal (2%) 0 g (0%) 1.83 g (3%) 3.94 g (7%)   Other serving sizes 1 can (3.75 oz) (or 92g):   4.74 g 191.36 kcal (10%) 0 g (0%) 10.53 g (16%) 22.65 g (40%)   Other serving sizes 1 small (2-2/3 x 1/2 x 1/4) (or 12g):   0.62 g 24.96 kcal (1%) 0 g (0%) 1.37 g (2%) 2.95 g (5%)   Other serving sizes 2 sardines (or 24g):   1.24 g 49.92 kcal (2%) 0 g (0%) 2.75 g (4%) 5.91 g (11%) 11. Fish, salmon, Atlantic, farmed, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   4.426 g 206 kcal (10%) 0 g (0%) 12.35 g (19%) 22.1 g (39%)   Typical Serving size of .5 fillet (or 178g):    7.88 g 366.68 kcal (18%) 0 g (0%) 21.98 g (34%) 39.34 g (70%)   Other serving sizes 3 oz (or 85g):   3.76 g 175.1 kcal (9%) 0 g (0%) 10.5 g (16%) 18.79 g (34%) 12. Fish, mackerel, Atlantic, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   4.3 g 262 kcal (13%) 0 g (0%) 17.81 g (27%) 23.85 g (43%)   Typical Serving size of 1 fillet (or 88g):    3.78 g 230.56 kcal (12%) 0 g (0%) 15.67 g (24%) 20.99 g (37%)   Other serving sizes 3 oz (or 85g):   3.66 g 222.7 kcal (11%) 0 g (0%) 15.14 g (23%) 20.27 g (36%) 13. Fish, tuna salad - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   4.122 g 187 kcal (9%) 9.41 g (7%) 9.26 g (14%) 16.04 g (29%)   Typical Serving size of 1 cup (or 205g):    8.45 g 383.35 kcal (19%) 19.29 g (15%) 18.98 g (29%) 32.88 g (59%)   Other serving sizes 3 oz (or 85g):   3.5 g 158.95 kcal (8%) 8 g (6%) 7.87 g (12%) 13.63 g (24%) 14. Fish, salmon, Atlantic, farmed, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.886 g 208 kcal (10%) 0 g (0%) 13.42 g (21%) 20.42 g (36%)   Typical Serving size of .5 fillet (or 198g):    7.69 g 411.84 kcal (21%) 0 g (0%) 26.57 g (41%) 40.43 g (72%)   Other serving sizes 3 oz (or 85g):   3.3 g 176.8 kcal (9%) 0 g (0%) 11.41 g (18%) 17.36 g (31%) 15. Fish, shark, mixed species, cooked, batter-dipped and fried - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.701 g 228 kcal (11%) 6.39 g (5%) 13.82 g (21%) 18.62 g (33%)   Typical Serving size of 3 oz (or 85g):    3.15 g 193.8 kcal (10%) 5.43 g (4%) 11.75 g (18%) 15.83 g (28%) 16. Fish, roe, mixed species, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.404 g 204 kcal (10%) 1.92 g (1%) 8.23 g (13%) 28.62 g (51%)   Typical Serving size of 1 oz (or 28.35g):    0.97 g 57.83 kcal (3%) 0.54 g (0%) 2.33 g (4%) 8.11 g (14%)   Other serving sizes 3 oz (or 85g):   2.89 g 173.4 kcal (9%) 1.63 g (1%) 7 g (11%) 24.33 g (43%) 17. Fish, tuna, white, canned in oil, without salt, drained solids - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.38 g 186 kcal (9%) 0 g (0%) 8.08 g (12%) 26.53 g (47%)   Typical Serving size of 1 can (or 178g):    6.02 g 331.08 kcal (17%) 0 g (0%) 14.38 g (22%) 47.22 g (84%)   Other serving sizes 3 oz (or 85g):   2.87 g 158.1 kcal (8%) 0 g (0%) 6.87 g (11%) 22.55 g (40%) 18. Fish, mackerel, Atlantic, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.35 g 205 kcal (10%) 0 g (0%) 13.89 g (21%) 18.6 g (33%)   Typical Serving size of 1 fillet (or 112g):    3.75 g 229.6 kcal (11%) 0 g (0%) 15.56 g (24%) 20.83 g (37%)   Other serving sizes 3 oz (or 85g):   2.85 g 174.25 kcal (9%) 0 g (0%) 11.81 g (18%) 15.81 g (28%) 19. Fish, catfish, channel, cooked, breaded and fried - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.325 g 229 kcal (11%) 8.04 g (6%) 13.33 g (21%) 18.09 g (32%)   Typical Serving size of 1 fillet (or 87g):    2.89 g 199.23 kcal (10%) 6.99 g (5%) 11.6 g (18%) 15.74 g (28%)   Other serving sizes 3 oz (or 85g):   2.83 g 194.65 kcal (10%) 6.83 g (5%) 11.33 g (17%) 15.38 g (27%) 20. Fish, shad, american, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.268 g 197 kcal (10%) 0 g (0%) 13.77 g (21%) 16.93 g (30%)   Typical Serving size of 1 fillet (or 184g):    6.01 g 362.48 kcal (18%) 0 g (0%) 25.34 g (39%) 31.15 g (56%)   Other serving sizes 3 oz (or 85g):   2.78 g 167.45 kcal (8%) 0 g (0%) 11.7 g (18%) 14.39 g (26%) 21. Fish, salmon, Atlantic, wild, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.256 g 182 kcal (9%) 0 g (0%) 8.13 g (13%) 25.44 g (45%)   Typical Serving size of .5 fillet (or 154g):    5.01 g 280.28 kcal (14%) 0 g (0%) 12.52 g (19%) 39.18 g (70%)   Other serving sizes 3 oz (or 85g):   2.77 g 154.7 kcal (8%) 0 g (0%) 6.91 g (11%) 21.62 g (39%) 22. Fish, herring, Pacific, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   3.106 g 250 kcal (13%) 0 g (0%) 17.79 g (27%) 21.01 g (38%)   Typical Serving size of 1 fillet (or 144g):    4.47 g 360 kcal (18%) 0 g (0%) 25.62 g (39%) 30.25 g (54%)   Other serving sizes 3 oz (or 85g):   2.64 g 212.5 kcal (11%) 0 g (0%) 15.12 g (23%) 17.86 g (32%) 23. Fish, tuna, white, canned in oil, drained solids - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.972 g 186 kcal (9%) 0 g (0%) 8.08 g (12%) 26.53 g (47%)   Typical Serving size of 1 can (or 178g):    5.29 g 331.08 kcal (17%) 0 g (0%) 14.38 g (22%) 47.22 g (84%)   Other serving sizes 3 oz (or 85g):   2.53 g 158.1 kcal (8%) 0 g (0%) 6.87 g (11%) 22.55 g (40%) 24. Fish, herring, Atlantic, kippered - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.919 g 217 kcal (11%) 0 g (0%) 12.37 g (19%) 24.58 g (44%)   Typical Serving size of 1 oz and boneless (or 28.35g):    0.83 g 61.52 kcal (3%) 0 g (0%) 3.51 g (5%) 6.97 g (12%)   Other serving sizes 1 cubic inch and boneless (or 17g):   0.5 g 36.89 kcal (2%) 0 g (0%) 2.1 g (3%) 4.18 g (7%)   Other serving sizes 1 fillet and large (7 x 2-1/4 x 1/4) (or 65g):   1.9 g 141.05 kcal (7%) 0 g (0%) 8.04 g (12%) 15.98 g (29%)   Other serving sizes 1 fillet and medium (5 x 1-3/4 x 1/4) (or 40g):   1.17 g 86.8 kcal (4%) 0 g (0%) 4.95 g (8%) 9.83 g (18%)   Other serving sizes 1 fillet and small (2-3/8 x 1-3/8 x 1/4) (or 20g):   0.58 g 43.4 kcal (2%) 0 g (0%) 2.47 g (4%) 4.92 g (9%) 25. Fish, croaker, Atlantic, cooked, breaded and fried - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.917 g 221 kcal (11%) 7.54 g (6%) 12.67 g (19%) 18.2 g (33%)   Typical Serving size of 1 fillet (or 87g):    2.54 g 192.27 kcal (10%) 6.56 g (5%) 11.02 g (17%) 15.83 g (28%)   Other serving sizes 3 oz (or 85g):   2.48 g 187.85 kcal (9%) 6.41 g (5%) 10.77 g (17%) 15.47 g (28%) 26. Fish, tuna, light, canned in oil, without salt, drained solids - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.885 g 198 kcal (10%) 0 g (0%) 8.21 g (13%) 29.13 g (52%)   Typical Serving size of 1 can (or 171g):    4.93 g 338.58 kcal (17%) 0 g (0%) 14.04 g (22%) 49.81 g (89%)   Other serving sizes 3 oz (or 85g):   2.45 g 168.3 kcal (8%) 0 g (0%) 6.98 g (11%) 24.76 g (44%) 27. Fish, tuna, light, canned in oil, drained solids - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.885 g 198 kcal (10%) 0 g (0%) 8.21 g (13%) 29.13 g (52%)   Typical Serving size of 1 cup and solid or chunks (or 146g):    4.21 g 289.08 kcal (14%) 0 g (0%) 11.99 g (18%) 42.53 g (76%)   Other serving sizes 1 oz (or 28.35g):   0.82 g 56.13 kcal (3%) 0 g (0%) 2.33 g (4%) 8.26 g (15%)   Other serving sizes 1 can (or 171g):   4.93 g 338.58 kcal (17%) 0 g (0%) 14.04 g (22%) 49.81 g (89%)   Other serving sizes 3 oz (or 85g):   2.45 g 168.3 kcal (8%) 0 g (0%) 6.98 g (11%) 24.76 g (44%)   Other serving sizes 1 can (12.5 oz) and drained (or 321g):   9.26 g 635.58 kcal (32%) 0 g (0%) 26.35 g (41%) 93.51 g (167%) 28. Fish, salmon, chinook, raw - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.799 g 179 kcal (9%) 0 g (0%) 10.43 g (16%) 19.93 g (36%)   Typical Serving size of .5 fillet (or 198g):    5.54 g 354.42 kcal (18%) 0 g (0%) 20.65 g (32%) 39.46 g (70%)   Other serving sizes 3 oz (or 85g):   2.38 g 152.15 kcal (8%) 0 g (0%) 8.87 g (14%) 16.94 g (30%) 29. Fish, whitefish, mixed species, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.755 g 172 kcal (9%) 0 g (0%) 7.51 g (12%) 24.47 g (44%)   Typical Serving size of 1 fillet (or 154g):    4.24 g 264.88 kcal (13%) 0 g (0%) 11.57 g (18%) 37.68 g (67%)   Other serving sizes 3 oz (or 85g):   2.34 g 146.2 kcal (7%) 0 g (0%) 6.38 g (10%) 20.8 g (37%) 30. Fish, herring, Atlantic, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.735 g 203 kcal (10%) 0 g (0%) 11.59 g (18%) 23.03 g (41%)   Typical Serving size of 1 fillet (or 143g):    3.91 g 290.29 kcal (15%) 0 g (0%) 16.57 g (25%) 32.93 g (59%)   Other serving sizes 3 oz (or 85g):   2.32 g 172.55 kcal (9%) 0 g (0%) 9.85 g (15%) 19.58 g (35%) 31. Fish, sablefish, smoked - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.688 g 257 kcal (13%) 0 g (0%) 20.14 g (31%) 17.65 g (32%)   Typical Serving size of 1 oz (or 28.35g):    0.76 g 72.86 kcal (4%) 0 g (0%) 5.71 g (9%) 5 g (9%)   Other serving sizes 3 oz (or 85g):   2.28 g 218.45 kcal (11%) 0 g (0%) 17.12 g (26%) 15 g (27%) 32. Fish, salmon, chinook, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.662 g 231 kcal (12%) 0 g (0%) 13.38 g (21%) 25.72 g (46%)   Typical Serving size of .5 fillet (or 154g):    4.1 g 355.74 kcal (18%) 0 g (0%) 20.61 g (32%) 39.61 g (71%)   Other serving sizes 3 oz (or 85g):   2.26 g 196.35 kcal (10%) 0 g (0%) 11.37 g (17%) 21.86 g (39%) 33. Fish, roe, mixed species, raw - Polyunsaturated Fat   Nutritional Value : 17 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.656 g 143 kcal (7%) 1.5 g (1%) 6.42 g (10%) 22.32 g (40%)   Typical Serving size of 1 tbsp (or 14g):    0.37 g 20.02 kcal (1%) 0.21 g (0%) 0.9 g (1%) 3.12 g (6%)   Other serving sizes 1 oz (or 28.35g):   0.75 g 40.54 kcal (2%) 0.43 g (0%) 1.82 g (3%) 6.33 g (11%)   Other serving sizes 1 can (8 oz) and solids and liquid (or 227g):   6.03 g 324.61 kcal (16%) 3.41 g (3%) 14.57 g (22%) 50.67 g (90%)   Other serving sizes 3 oz (or 85g):   2.26 g 121.55 kcal (6%) 1.28 g (1%) 5.46 g (8%) 18.97 g (34%) 34. Fish, sablefish, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.618 g 250 kcal (13%) 0 g (0%) 19.62 g (30%) 17.19 g (31%)   Typical Serving size of .5 fillet (or 151g):    3.95 g 377.5 kcal (19%) 0 g (0%) 29.63 g (46%) 25.96 g (46%)   Other serving sizes 3 oz (or 85g):   2.23 g 212.5 kcal (11%) 0 g (0%) 16.68 g (26%) 14.61 g (26%) 35. Fish, anchovy, european, canned in oil, drained solids - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.562 g 210 kcal (11%) 0 g (0%) 9.71 g (15%) 28.89 g (52%)   Typical Serving size of 1 oz and boneless (or 28.35g):    0.73 g 59.54 kcal (3%) 0 g (0%) 2.75 g (4%) 8.19 g (15%)   Other serving sizes 1 anchovy (or 4g):   0.1 g 8.4 kcal (0%) 0 g (0%) 0.39 g (1%) 1.16 g (2%)   Other serving sizes 1 can (2 oz) (or 45g):   1.15 g 94.5 kcal (5%) 0 g (0%) 4.37 g (7%) 13 g (23%)   Other serving sizes 5 anchovies (or 20g):   0.51 g 42 kcal (2%) 0 g (0%) 1.94 g (3%) 5.78 g (10%) 36. Fish, salmon, Atlantic, wild, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.539 g 142 kcal (7%) 0 g (0%) 6.34 g (10%) 19.84 g (35%)   Typical Serving size of .5 fillet (or 198g):    5.03 g 281.16 kcal (14%) 0 g (0%) 12.55 g (19%) 39.28 g (70%)   Other serving sizes 3 oz (or 85g):   2.16 g 120.7 kcal (6%) 0 g (0%) 5.39 g (8%) 16.86 g (30%) 37. Fish, salmon, coho, wild, cooked, moist heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.521 g 184 kcal (9%) 0 g (0%) 7.5 g (12%) 27.36 g (49%)   Typical Serving size of .5 fillet (or 155g):    3.91 g 285.2 kcal (14%) 0 g (0%) 11.63 g (18%) 42.41 g (76%)   Other serving sizes 3 oz (or 85g):   2.14 g 156.4 kcal (8%) 0 g (0%) 6.38 g (10%) 23.26 g (42%) 38. Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.488 g 201 kcal (10%) 0 g (0%) 10.12 g (16%) 25.73 g (46%)   Typical Serving size of 1 oz and boneless (or 28.35g):    0.71 g 56.98 kcal (3%) 0 g (0%) 2.87 g (4%) 7.29 g (13%)   Other serving sizes 1 cubic inch and boneless (or 17g):   0.42 g 34.17 kcal (2%) 0 g (0%) 1.72 g (3%) 4.37 g (8%)   Other serving sizes 1 fillet (or 176g):   4.38 g 353.76 kcal (18%) 0 g (0%) 17.81 g (27%) 45.28 g (81%)   Other serving sizes 3 oz (or 85g):   2.11 g 170.85 kcal (9%) 0 g (0%) 8.6 g (13%) 21.87 g (39%) 39. Fish, herring, Pacific, raw - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.423 g 195 kcal (10%) 0 g (0%) 13.88 g (21%) 16.39 g (29%)   Typical Serving size of 1 fillet (or 184g):    4.46 g 358.8 kcal (18%) 0 g (0%) 25.54 g (39%) 30.16 g (54%)   Other serving sizes 3 oz (or 85g):   2.06 g 165.75 kcal (8%) 0 g (0%) 11.8 g (18%) 13.93 g (25%) 40. Fish, salmon, sockeye, canned, without salt, drained solids with bone - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.277 g 153 kcal (8%) 0 g (0%) 7.31 g (11%) 20.47 g (37%)   Typical Serving size of 1 can (or 369g):    8.4 g 564.57 kcal (28%) 0 g (0%) 26.97 g (41%) 75.53 g (135%)   Other serving sizes 3 oz (or 85g):   1.94 g 130.05 kcal (7%) 0 g (0%) 6.21 g (10%) 17.4 g (31%) 41. Fish, cisco, smoked - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.274 g 177 kcal (9%) 0 g (0%) 11.9 g (18%) 16.36 g (29%)   Typical Serving size of 1 oz (or 28.35g):    0.64 g 50.18 kcal (3%) 0 g (0%) 3.37 g (5%) 4.64 g (8%)   Other serving sizes 3 oz (or 85g):   1.93 g 150.45 kcal (8%) 0 g (0%) 10.12 g (16%) 13.91 g (25%) 42. Fish, whitefish, mixed species, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.149 g 134 kcal (7%) 0 g (0%) 5.86 g (9%) 19.09 g (34%)   Typical Serving size of 1 fillet (or 198g):    4.26 g 265.32 kcal (13%) 0 g (0%) 11.6 g (18%) 37.8 g (68%)   Other serving sizes 3 oz (or 85g):   1.83 g 113.9 kcal (6%) 0 g (0%) 4.98 g (8%) 16.23 g (29%) 43. Fish, herring, Atlantic, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.133 g 158 kcal (8%) 0 g (0%) 9.04 g (14%) 17.96 g (32%)   Typical Serving size of 1 oz and boneless (or 28.35g):    0.6 g 44.79 kcal (2%) 0 g (0%) 2.56 g (4%) 5.09 g (9%)   Other serving sizes 1 fillet (or 184g):   3.92 g 290.72 kcal (15%) 0 g (0%) 16.63 g (26%) 33.05 g (59%)   Other serving sizes 3 oz (or 85g):   1.81 g 134.3 kcal (7%) 0 g (0%) 7.68 g (12%) 15.27 g (27%) 44. Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.111 g 185 kcal (9%) 0.54 g (0%) 10.45 g (16%) 20.86 g (37%)   Typical Serving size of 1 cup (or 89g):    1.88 g 164.65 kcal (8%) 0.48 g (0%) 9.3 g (14%) 18.57 g (33%)   Other serving sizes 1 can (or 370g):   7.81 g 684.5 kcal (34%) 2 g (2%) 38.67 g (59%) 77.18 g (138%)   Other serving sizes 1 sardine (or 38g):   0.8 g 70.3 kcal (4%) 0.21 g (0%) 3.97 g (6%) 7.93 g (14%) 45. Fish, salmon, pink, canned, without salt, solids with bone and liquid - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.049 g 139 kcal (7%) 0 g (0%) 6.05 g (9%) 19.78 g (35%)   Typical Serving size of 1 can (or 454g):    9.3 g 631.06 kcal (32%) 0 g (0%) 27.47 g (42%) 89.8 g (160%)   Other serving sizes 3 oz (or 85g):   1.74 g 118.15 kcal (6%) 0 g (0%) 5.14 g (8%) 16.81 g (30%) 46. Fish, sablefish, raw - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   2.042 g 195 kcal (10%) 0 g (0%) 15.3 g (24%) 13.41 g (24%)   Typical Serving size of .5 fillet (or 193g):    3.94 g 376.35 kcal (19%) 0 g (0%) 29.53 g (45%) 25.88 g (46%)   Other serving sizes 3 oz (or 85g):   1.74 g 165.75 kcal (8%) 0 g (0%) 13.01 g (20%) 11.4 g (20%) 47. Fish, salmon, coho, wild, raw - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.992 g 146 kcal (7%) 0 g (0%) 5.93 g (9%) 21.62 g (39%)   Typical Serving size of .5 fillet (or 198g):    3.94 g 289.08 kcal (14%) 0 g (0%) 11.74 g (18%) 42.81 g (76%)   Other serving sizes 3 oz (or 85g):   1.69 g 124.1 kcal (6%) 0 g (0%) 5.04 g (8%) 18.38 g (33%) 48. Fish, salmon, coho, farmed, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.963 g 178 kcal (9%) 0 g (0%) 8.23 g (13%) 24.3 g (43%)   Typical Serving size of 1 fillet (or 143g):    2.81 g 254.54 kcal (13%) 0 g (0%) 11.77 g (18%) 34.75 g (62%)   Other serving sizes 3 oz (or 85g):   1.67 g 151.3 kcal (8%) 0 g (0%) 7 g (11%) 20.66 g (37%) 49. Fish, salmon, sockeye, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.945 g 142 kcal (7%) 0 g (0%) 5.61 g (9%) 21.31 g (38%)   Typical Serving size of 1 oz and boneless (or 28.35g):    0.55 g 40.26 kcal (2%) 0 g (0%) 1.59 g (2%) 6.04 g (11%)   Other serving sizes .5 fillet (or 198g):   3.85 g 281.16 kcal (14%) 0 g (0%) 11.11 g (17%) 42.19 g (75%)   Other serving sizes 3 oz (or 85g):   1.65 g 120.7 kcal (6%) 0 g (0%) 4.77 g (7%) 18.11 g (32%) 50. Fish, mackerel, Pacific and jack, mixed species, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.94 g 158 kcal (8%) 0 g (0%) 7.89 g (12%) 20.07 g (36%)   Typical Serving size of 1 fillet (or 225g):    4.37 g 355.5 kcal (18%) 0 g (0%) 17.75 g (27%) 45.16 g (81%)   Other serving sizes 3 oz (or 85g):   1.65 g 134.3 kcal (7%) 0 g (0%) 6.71 g (10%) 17.06 g (30%) 51. Fish, trout, mixed species, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.922 g 190 kcal (10%) 0 g (0%) 8.47 g (13%) 26.63 g (48%)   Typical Serving size of 1 fillet (or 62g):    1.19 g 117.8 kcal (6%) 0 g (0%) 5.25 g (8%) 16.51 g (29%)   Other serving sizes 3 oz (or 85g):   1.63 g 161.5 kcal (8%) 0 g (0%) 7.2 g (11%) 22.64 g (40%) 52. Fish, salmon, coho, farmed, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.861 g 160 kcal (8%) 0 g (0%) 7.67 g (12%) 21.27 g (38%)   Typical Serving size of 1 fillet (or 159g):    2.96 g 254.4 kcal (13%) 0 g (0%) 12.2 g (19%) 33.82 g (60%)   Other serving sizes 3 oz (or 85g):   1.58 g 136 kcal (7%) 0 g (0%) 6.52 g (10%) 18.08 g (32%) 53. Fish, tuna, fresh, bluefin, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.844 g 184 kcal (9%) 0 g (0%) 6.28 g (10%) 29.91 g (53%)   Typical Serving size of 3 oz (or 85g):    1.57 g 156.4 kcal (8%) 0 g (0%) 5.34 g (8%) 25.42 g (45%) 54. Fish, milkfish, raw - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.84 g 148 kcal (7%) 0 g (0%) 6.73 g (10%) 20.53 g (37%)   Typical Serving size of 3 oz (or 85g):    1.56 g 125.8 kcal (6%) 0 g (0%) 5.72 g (9%) 17.45 g (31%) 55. Fish, carp, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.835 g 162 kcal (8%) 0 g (0%) 7.17 g (11%) 22.86 g (41%)   Typical Serving size of 1 fillet (or 170g):    3.12 g 275.4 kcal (14%) 0 g (0%) 12.19 g (19%) 38.86 g (69%)   Other serving sizes 3 oz (or 85g):   1.56 g 137.7 kcal (7%) 0 g (0%) 6.09 g (9%) 19.43 g (35%) 56. Fish, trout, rainbow, wild, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.831 g 150 kcal (8%) 0 g (0%) 5.82 g (9%) 22.92 g (41%)   Typical Serving size of 1 fillet (or 143g):    2.62 g 214.5 kcal (11%) 0 g (0%) 8.32 g (13%) 32.78 g (59%)   Other serving sizes 3 oz (or 85g):   1.56 g 127.5 kcal (6%) 0 g (0%) 4.95 g (8%) 19.48 g (35%) 57. Fish, mackerel, spanish, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.805 g 158 kcal (8%) 0 g (0%) 6.32 g (10%) 23.59 g (42%)   Typical Serving size of 1 fillet (or 146g):    2.64 g 230.68 kcal (12%) 0 g (0%) 9.23 g (14%) 34.44 g (62%)   Other serving sizes 3 oz (or 85g):   1.53 g 134.3 kcal (7%) 0 g (0%) 5.37 g (8%) 20.05 g (36%) 58. Fish, trout, rainbow, farmed, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.799 g 168 kcal (8%) 0 g (0%) 7.38 g (11%) 23.8 g (43%)   Typical Serving size of 1 fillet (or 71g):    1.28 g 119.28 kcal (6%) 0 g (0%) 5.24 g (8%) 16.9 g (30%)   Other serving sizes 3 oz (or 85g):   1.53 g 142.8 kcal (7%) 0 g (0%) 6.27 g (10%) 20.23 g (36%) 59. Fish, salmon, sockeye, canned, drained solids - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.783 g 167 kcal (8%) 0 g (0%) 7.39 g (11%) 23.59 g (42%)   Typical Serving size of 1 can (or 337g):    6.01 g 562.79 kcal (28%) 0 g (0%) 24.9 g (38%) 79.5 g (142%)   Other serving sizes 3 oz (or 85g):   1.52 g 141.95 kcal (7%) 0 g (0%) 6.28 g (10%) 20.05 g (36%) 60. Fish, halibut, greenland, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.753 g 239 kcal (12%) 0 g (0%) 17.74 g (27%) 18.42 g (33%)   Typical Serving size of .5 fillet (or 159g):    2.79 g 380.01 kcal (19%) 0 g (0%) 28.21 g (43%) 29.29 g (52%)   Other serving sizes 3 oz (or 85g):   1.49 g 203.15 kcal (10%) 0 g (0%) 15.08 g (23%) 15.66 g (28%) 61. Fish, mackerel, spanish, raw - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.739 g 139 kcal (7%) 0 g (0%) 6.3 g (10%) 19.29 g (34%)   Typical Serving size of 1 fillet (or 187g):    3.25 g 259.93 kcal (13%) 0 g (0%) 11.78 g (18%) 36.07 g (64%)   Other serving sizes 3 oz (or 85g):   1.48 g 118.15 kcal (6%) 0 g (0%) 5.36 g (8%) 16.4 g (29%) 62. Fish, herring, Atlantic, pickled - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.679 g 262 kcal (13%) 9.64 g (7%) 18 g (28%) 14.19 g (25%)   Typical Serving size of 1 cup (or 140g):    2.35 g 366.8 kcal (18%) 13.5 g (10%) 25.2 g (39%) 19.87 g (35%)   Other serving sizes 1 oz and boneless (or 28.35g):   0.48 g 74.28 kcal (4%) 2.73 g (2%) 5.1 g (8%) 4.02 g (7%)   Other serving sizes 1 cubic inch (or 20g):   0.34 g 52.4 kcal (3%) 1.93 g (1%) 3.6 g (6%) 2.84 g (5%)   Other serving sizes 1 piece (1-3/4 x 7/8 x 1/2) (or 15g):   0.25 g 39.3 kcal (2%) 1.45 g (1%) 2.7 g (4%) 2.13 g (4%) 63. Fish, mackerel, jack, canned, drained solids - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.651 g 156 kcal (8%) 0 g (0%) 6.3 g (10%) 23.19 g (41%)   Typical Serving size of 1 cup (or 190g):    3.14 g 296.4 kcal (15%) 0 g (0%) 11.97 g (18%) 44.06 g (79%)   Other serving sizes 1 oz and boneless (or 28.35g):   0.47 g 44.23 kcal (2%) 0 g (0%) 1.79 g (3%) 6.57 g (12%)   Other serving sizes 1 cubic inch (or 16g):   0.26 g 24.96 kcal (1%) 0 g (0%) 1.01 g (2%) 3.71 g (7%)   Other serving sizes 1 can (15 oz) (or 361g):   5.96 g 563.16 kcal (28%) 0 g (0%) 22.74 g (35%) 83.72 g (150%) 64. Fish, anchovy, european, raw - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.637 g 131 kcal (7%) 0 g (0%) 4.84 g (7%) 20.35 g (36%)   Typical Serving size of 3 oz (or 85g):    1.39 g 111.35 kcal (6%) 0 g (0%) 4.11 g (6%) 17.3 g (31%) 65. Fish, salmon, chum, canned, without salt, drained solids with bone - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.517 g 141 kcal (7%) 0 g (0%) 5.5 g (8%) 21.43 g (38%)   Typical Serving size of 1 can (or 369g):    5.6 g 520.29 kcal (26%) 0 g (0%) 20.3 g (31%) 79.08 g (141%)   Other serving sizes 3 oz (or 85g):   1.29 g 119.85 kcal (6%) 0 g (0%) 4.68 g (7%) 18.22 g (33%) 66. Fish, salmon, chum, canned, drained solids with bone - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.517 g 141 kcal (7%) 0 g (0%) 5.5 g (8%) 21.43 g (38%)   Typical Serving size of 1 can (or 369g):    5.6 g 520.29 kcal (26%) 0 g (0%) 20.3 g (31%) 79.08 g (141%)   Other serving sizes 3 oz (or 85g):   1.29 g 119.85 kcal (6%) 0 g (0%) 4.68 g (7%) 18.22 g (33%) 67. Fish, salmon, pink, canned, drained solids - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.507 g 138 kcal (7%) 0 g (0%) 5.02 g (8%) 23.1 g (41%)   Typical Serving size of 1 can drained solids (total) (or 315g):    4.75 g 434.7 kcal (22%) 0 g (0%) 15.81 g (24%) 72.77 g (130%) 68. Fish, trout, rainbow, farmed, raw - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.507 g 141 kcal (7%) 0 g (0%) 6.18 g (10%) 19.94 g (36%)   Typical Serving size of 1 fillet (or 79g):    1.19 g 111.39 kcal (6%) 0 g (0%) 4.88 g (8%) 15.75 g (28%)   Other serving sizes 3 oz (or 85g):   1.28 g 119.85 kcal (6%) 0 g (0%) 5.25 g (8%) 16.95 g (30%) 69. Fish, trout, mixed species, raw - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.499 g 148 kcal (7%) 0 g (0%) 6.61 g (10%) 20.77 g (37%)   Typical Serving size of 1 fillet (or 79g):    1.18 g 116.92 kcal (6%) 0 g (0%) 5.22 g (8%) 16.41 g (29%)   Other serving sizes 3 oz (or 85g):   1.27 g 125.8 kcal (6%) 0 g (0%) 5.62 g (9%) 17.65 g (32%) 70. Fish, salmon, sockeye, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.495 g 169 kcal (8%) 0 g (0%) 6.69 g (10%) 25.4 g (45%)   Typical Serving size of .5 fillet (or 155g):    2.32 g 261.95 kcal (13%) 0 g (0%) 10.37 g (16%) 39.37 g (70%)   Other serving sizes 3 oz (or 85g):   1.27 g 143.65 kcal (7%) 0 g (0%) 5.69 g (9%) 21.59 g (39%) 71. Fish, drum, freshwater, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.479 g 153 kcal (8%) 0 g (0%) 6.32 g (10%) 22.49 g (40%)   Typical Serving size of 1 fillet (or 154g):    2.28 g 235.62 kcal (12%) 0 g (0%) 9.73 g (15%) 34.63 g (62%)   Other serving sizes 3 oz (or 85g):   1.26 g 130.05 kcal (7%) 0 g (0%) 5.37 g (8%) 19.12 g (34%) 72. Fish, pompano, florida, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.458 g 211 kcal (11%) 0 g (0%) 12.14 g (19%) 23.69 g (42%)   Typical Serving size of 1 fillet (or 88g):    1.28 g 185.68 kcal (9%) 0 g (0%) 10.68 g (16%) 20.85 g (37%)   Other serving sizes 3 oz (or 85g):   1.24 g 179.35 kcal (9%) 0 g (0%) 10.32 g (16%) 20.14 g (36%) 73. Fish, tuna, fresh, bluefin, raw - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.433 g 144 kcal (7%) 0 g (0%) 4.9 g (8%) 23.33 g (42%)   Typical Serving size of 3 oz (or 85g):    1.22 g 122.4 kcal (6%) 0 g (0%) 4.17 g (6%) 19.83 g (35%) 74. Fish, carp, raw - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.431 g 127 kcal (6%) 0 g (0%) 5.6 g (9%) 17.83 g (32%)   Typical Serving size of 1 fillet (or 218g):    3.12 g 276.86 kcal (14%) 0 g (0%) 12.21 g (19%) 38.87 g (69%)   Other serving sizes 3 oz (or 85g):   1.22 g 107.95 kcal (5%) 0 g (0%) 4.76 g (7%) 15.16 g (27%) 75. Fish, yellowtail, mixed species, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.42 g 146 kcal (7%) 0 g (0%) 5.24 g (8%) 23.14 g (41%)   Typical Serving size of .5 fillet (or 187g):    2.66 g 273.02 kcal (14%) 0 g (0%) 9.8 g (15%) 43.27 g (77%)   Other serving sizes 3 oz (or 85g):   1.21 g 124.1 kcal (6%) 0 g (0%) 4.45 g (7%) 19.67 g (35%) 76. Fish, salmon, pink, canned, total can contents - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.42 g 129 kcal (6%) 0 g (0%) 4.97 g (8%) 19.68 g (35%)   Typical Serving size of 1 can (or 411g):    5.84 g 530.19 kcal (27%) 0 g (0%) 20.43 g (31%) 80.88 g (144%)   Other serving sizes 3 oz (or 85g):   1.21 g 109.65 kcal (5%) 0 g (0%) 4.22 g (6%) 16.73 g (30%) 77. Fish, spot, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.398 g 158 kcal (8%) 0 g (0%) 6.28 g (10%) 23.73 g (42%)   Typical Serving size of 1 fillet (or 50g):    0.7 g 79 kcal (4%) 0 g (0%) 3.14 g (5%) 11.87 g (21%)   Other serving sizes 3 oz (or 85g):   1.19 g 134.3 kcal (7%) 0 g (0%) 5.34 g (8%) 20.17 g (36%) 78. Fish, swordfish, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.368 g 172 kcal (9%) 0 g (0%) 7.93 g (12%) 23.45 g (42%)   Typical Serving size of 1 piece (or 106g):    1.45 g 182.32 kcal (9%) 0 g (0%) 8.41 g (13%) 24.86 g (44%)   Other serving sizes 3 oz (or 85g):   1.16 g 146.2 kcal (7%) 0 g (0%) 6.74 g (10%) 19.93 g (36%) 79. Fish, halibut, Greenland, raw - Polyunsaturated Fat   Nutritional Value : 14 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.367 g 186 kcal (9%) 0 g (0%) 13.84 g (21%) 14.37 g (26%)   Typical Serving size of .5 fillet (or 204g):    2.79 g 379.44 kcal (19%) 0 g (0%) 28.23 g (43%) 29.31 g (52%)   Other serving sizes 3 oz (or 85g):   1.16 g 158.1 kcal (8%) 0 g (0%) 11.76 g (18%) 12.21 g (22%) 80. Fish, bass, freshwater, mixed species, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.36 g 146 kcal (7%) 0 g (0%) 4.73 g (7%) 24.18 g (43%)   Typical Serving size of 1 fillet (or 62g):    0.84 g 90.52 kcal (5%) 0 g (0%) 2.93 g (5%) 14.99 g (27%)   Other serving sizes 3 oz (or 85g):   1.16 g 124.1 kcal (6%) 0 g (0%) 4.02 g (6%) 20.55 g (37%) 81. Fish, bluefish, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.358 g 159 kcal (8%) 0 g (0%) 5.44 g (8%) 25.69 g (46%)   Typical Serving size of 1 fillet (or 117g):    1.59 g 186.03 kcal (9%) 0 g (0%) 6.36 g (10%) 30.06 g (54%)   Other serving sizes 3 oz (or 85g):   1.15 g 135.15 kcal (7%) 0 g (0%) 4.62 g (7%) 21.84 g (39%) 82. Fish, catfish, channel, farmed, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.354 g 144 kcal (7%) 0 g (0%) 7.19 g (11%) 18.44 g (33%)   Typical Serving size of 1 fillet (or 143g):    1.94 g 205.92 kcal (10%) 0 g (0%) 10.28 g (16%) 26.37 g (47%)   Other serving sizes 3 oz (or 85g):   1.15 g 122.4 kcal (6%) 0 g (0%) 6.11 g (9%) 15.67 g (28%) 83. Fish, Salmon, pink, canned, drained solids, without skin and bones - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.298 g 136 kcal (7%) 0 g (0%) 4.21 g (6%) 24.62 g (44%)   Typical Serving size of 1 can drained solids and bone and skin removed (or 242g):    3.14 g 329.12 kcal (16%) 0 g (0%) 10.19 g (16%) 59.58 g (106%) 84. Fish, salmon, coho, wild, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.273 g 139 kcal (7%) 0 g (0%) 4.3 g (7%) 23.45 g (42%)   Typical Serving size of .5 fillet (or 178g):    2.27 g 247.42 kcal (12%) 0 g (0%) 7.65 g (12%) 41.74 g (75%)   Other serving sizes 3 oz (or 85g):   1.08 g 118.15 kcal (6%) 0 g (0%) 3.66 g (6%) 19.93 g (36%) 85. Fish, tilefish, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.246 g 147 kcal (7%) 0 g (0%) 4.69 g (7%) 24.49 g (44%)   Typical Serving size of .5 fillet (or 150g):    1.87 g 220.5 kcal (11%) 0 g (0%) 7.04 g (11%) 36.74 g (66%)   Other serving sizes 3 oz (or 85g):   1.06 g 124.95 kcal (6%) 0 g (0%) 3.99 g (6%) 20.82 g (37%) 86. Fish, trout, rainbow, wild, raw - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.237 g 119 kcal (6%) 0 g (0%) 3.46 g (5%) 20.48 g (37%)   Typical Serving size of 1 fillet (or 159g):    1.97 g 189.21 kcal (9%) 0 g (0%) 5.5 g (8%) 32.56 g (58%)   Other serving sizes 3 oz (or 85g):   1.05 g 101.15 kcal (5%) 0 g (0%) 2.94 g (5%) 17.41 g (31%) 87. Fish, eel, mixed species, cooked, dry heat - Polyunsaturated Fat   Nutritional Value : 16 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.214 g 236 kcal (12%) 0 g (0%) 14.95 g (23%) 23.65 g (42%)   Typical Serving size of 1 oz and boneless (or 28.35g):    0.34 g 66.91 kcal (3%) 0 g (0%) 4.24 g (7%) 6.7 g (12%)   Other serving sizes 1 oz with bone (yield after bone removed) (or 22g):   0.27 g 51.92 kcal (3%) 0 g (0%) 3.29 g (5%) 5.2 g (9%)   Other serving sizes 1 cubic inch and boneless (or 17g):   0.21 g 40.12 kcal (2%) 0 g (0%) 2.54 g (4%) 4.02 g (7%)   Other serving sizes 1 fillet (or 159g):   1.93 g 375.24 kcal (19%) 0 g (0%) 23.77 g (37%) 37.6 g (67%)   Other serving sizes 3 oz (or 85g):   1.03 g 200.6 kcal (10%) 0 g (0%) 12.71 g (20%) 20.1 g (36%) 88. Fish, shark, mixed species, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.195 g 130 kcal (7%) 0 g (0%) 4.51 g (7%) 20.98 g (37%)   Typical Serving size of 3 oz (or 85g):    1.02 g 110.5 kcal (6%) 0 g (0%) 3.83 g (6%) 17.83 g (32%) 89. Fish, drum, freshwater, raw - Polyunsaturated Fat   Nutritional Value : 15 / 100     food group - Finfish and Shellfish Products   Polyunsaturated Fat Calories Carbohydrate Fat Protein   Profile for a 100g serving :   1.154 g 119 kcal (6%) 0 g (0%) 4.93 g (8%) 17.54 g (31%)   Typical Serving size of 1 fillet (or 198g):    2.28 g 235.62 kcal (12%) 0 g (0%) 9.76 g (15%) 34.73 g (62%)

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