Nutritional Value of Fish

The nutritional value of fish is an extra bonus to a fun day at the lake followed by a delicious dinner of fish. Fish are high in protein and low in saturated fat. Fish are also a great source of Omega 3 Fish Oil and Fatty Acids . These fatty acids are not made by our bodies and must come from our diet or supplements. Numerous articles exist that explain the role that Omega 3 Fatty Acids play - supporting our skin, heart, blood pressure, brain, eyes, kidneys other other body systems.

Nutritional Value of Fish

Here is a table that compares the nutritional value of fish found in fresh water. Yes Salmon can be considered a fresh water fish, even though most of its adult life is spent in salt water.

Nutrient in 3oz Serving Cooked Dry Heat
King Salmon
Mixed Fresh Water Species
Trout - Mixed Species
Daily Value / 2000 Cal Diet
159 kcal
146 kcal
190 kcal
17.21 gm
4.73 gm
8.47 gm
50 gm
Total Fat/Lipid
9.97 gm
4.73 gm
8.47 gm
65 gm
Saturated Fat
1.59 gm
1.001 gm
1.474 gm
20 gm
3.476 gm
1.835 gm
4.172 gm
Poly Unsaturated
1.359 gm
1.36 gm
1.922 gm
EPA - Omega 3
0.375 gm
0.305 gm
0.259 gm
DPA - Omega 3
0.102 gm
0.108 gm
0.235 gm
DHA - Omega 3
0.603 gm
0.458 gm
0.677 gm
52 mg
87 mg
74 mg
177 mg
256 mg
314 mg
1000 mg
314 mg
456 mg
463 mg
3500 mg
26.3 mg
16.2 mg
16.2 mg
70 mg
7.153 mg
1.522 mg
5.769 mg
20 mg
Vitamin B-6
7.153 mg
1.522 mg
5.769 mg
20 mg
Vitamin B-6
0.138 mg
0.231 mg
Vitamin B-12
6.27 mcg
2.31 mcg
7.49 mcg
6 mcg

Source: USDA -

Not meant to be a substitute for consultation with your physician. Rather to show relative to each other how the nutrition of fish might compare and which nutrients are in good supply. Specific nutrients will be influenced by your preparation and addition of ingredients eg: sauces, fry oil, spices etc. Fish is lower in saturated fat than other meats, higher in unsaturated fat and Omega 3 Fatty Acids than other sources of protein. Any specific claim or desired outcome in terms of benefits should be discussed with your physician.

Health Related Resource

The following resource covers many different healthy living suggestions including why eating certain fish can be good for you.  Please feel free to browse this excellent Ask Dr Sears website.

Ask Dr Sears

This resource - Ask Dr Sears - is a good resource for general health information for parents and families. There are several from the Sears family who provide excellent health information around a variety of health care topics.