Published by Saura ·
Fish and seafood nutrition: compare foods and portions
Explore fish and seafood profiles with distinctions between raw, baked, canned, salted and smoked products. Edible fish weight excludes shells, bones and other parts you discard.
Quick answer
Cod and salmon use baked references, shrimp is boiled, tuna and mussels are canned, and herring and mackerel are preserved products. Trout records use uncooked references. Sardines represent an average of oil and tomato-sauce products. A specific label is a closer match when those details differ.
Read the preparation before comparing
Cod and salmon use baked references, shrimp is boiled, tuna and mussels are canned, and herring and mackerel are preserved products. Trout records use uncooked references. Sardines represent an average of oil and tomato-sauce products. A specific label is a closer match when those details differ.
The source is Fineli Release 20.0. The table reports available carbohydrate separately from fiber, rather than US Total Carbohydrate. The values are representative and rounded; use a specific package label when it better matches your food.
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| Food | Preparation | Energy | Protein | Available carbs | Fiber |
|---|---|---|---|---|---|
| Cod | oven-baked cod reference | 89 kcal | 20.1 g | 0 g | 0 g |
| Canned tuna in water | canned tuna in water reference | 99 kcal | 22.4 g | 0 g | 0 g |
| Salmon | oven-baked salmon fillet reference | 227 kcal | 21.7 g | 0 g | 0 g |
| Trout | plain trout, uncooked source reference | 108 kcal | 20 g | 0 g | 0 g |
| Rainbow trout | raw rainbow-trout fillet | 153 kcal | 16.8 g | 0 g | 0 g |
| Salted herring | salted herring | 160 kcal | 13.2 g | 0 g | 0 g |
| Canned sardines | canned sardines, average of oil and tomato-sauce products | 208 kcal | 20 g | 0 g | 0 g |
| Shrimp | boiled shrimp without salt | 73 kcal | 16 g | 0 g | 0 g |
| Canned blue mussels | blue mussels, canned in water | 81 kcal | 15.6 g | 0 g | 0 g |
| Smoked mackerel | smoked mackerel | 299 kcal | 18.9 g | 0 g | 0 g |
Open a food profile
Each profile includes an example portion, the exact source record, food-specific weighing notes and meal ideas.
- Cod nutritionoven-baked cod reference
- Canned tuna in water nutritioncanned tuna in water reference
- Salmon nutritionoven-baked salmon fillet reference
- Trout nutritionplain trout, uncooked source reference
- Rainbow trout nutritionraw rainbow-trout fillet
- Salted herring nutritionsalted herring
- Canned sardines nutritioncanned sardines, average of oil and tomato-sauce products
- Shrimp nutritionboiled shrimp without salt
- Canned blue mussels nutritionblue mussels, canned in water
- Smoked mackerel nutritionsmoked mackerel
Use fish and seafood in a meal
Pair seafood with vegetables and a grain or potato side, and count butter, oil and sauces. This extract does not quantify omega-3, mercury, sodium or micronutrients. Follow local fish advice for pregnancy and other specific needs, using the species and product information available.
Make your estimate easier to review
Write down whether the amount is raw, cooked, drained or edible weight. Keep additions such as oil, cheese and sauce with the meal. For a mixed recipe, total the ingredients and divide by the finished yield or reasonably equal servings.
- How to log sauces and dressings as part of the mealMeasure packaged or homemade sauces, divide shared dressing and avoid double-counting oil, mayonnaise, yogurt or cheese already included in a recipe.
- How to estimate food from a photo and review the resultTake a useful meal photo, add hidden ingredients and preparation details, and review portion estimates before saving calories and nutrients in your diary.
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Nuts, seeds and oils nutrition: compare foods and portionsCompare nuts, seeds and oils calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Meat and poultry nutrition: compare foods and portionsCompare meat and poultry calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- How to log sauces and dressings as part of the mealMeasure packaged or homemade sauces, divide shared dressing and avoid double-counting oil, mayonnaise, yogurt or cheese already included in a recipe.
- How to estimate food from a photo and review the resultTake a useful meal photo, add hidden ingredients and preparation details, and review portion estimates before saving calories and nutrients in your diary.
Frequently asked questions
Are the amounts in this table recommended portions?
No. The comparison uses 100 g edible weights. Each individual profile also scales an example serving, which illustrates the arithmetic rather than prescribing an amount to eat.
Why might my label differ from this table?
The exact variety, product, preparation, water content and labelling convention can differ. Use a current product label for the packaged food you actually eat.
Sources and method
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 33478: Cod, oven-baked
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 11067: Tuna, in water, canned
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 33564: Salmon fillet, oven-baked
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 823: Trout
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 33419: Rainbow trout, fillet
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 803: Herring, salted
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 831: Sardine, average, in oil and tomato sauce
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 32202: Shrimp, boiled, without salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 834: Mussel in water, canned
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 33424: Mackerel, smoked
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.