Count on smart dieting

 If you remember our blog post about 'How to get healthier and happier', then you might find this information about dieting useful. Coming across 50 foods under 100 calories, we decided to investigate more about calories found in seafood.

 Here you will find a chart on the amount of proteins, fats and carbohydrates in fish, seafood, caviar and canned fish (data sourced via Bonduelle) 

Fish and seafood caloric table
Product	Quantity	Energy (kcal)	Protein (g)	Fat (g)	Sugar (g)
Anchovy	100 g	166	21.2	9	0
Atlantic horse mackerel in oil	100 g	309	15.6	27.4	0
Atlantic horse mackerel in tomato sauce	100 g	110	14.8	2.3	7.3
Balyk - smoked soft parts of sturgeon	100 g	194	20.4	12.5	0
Belica dried	100 g	235	46.4	5.5	0
Black caviar	100 g	237	27.2	14.2	0
Blanched beluga	100 g	234	23.3	15.6	0
Bream	100 g	221	42	5.9	0
Bream in tomato sauce	100 g	138	15.3	7.4	2.6
Carp in tomato sauce	100 g	145	12.4	8.7	4.1
Catfish in tomato sauce	100 g	126	12.9	6.3	4.3
Caviar, cod	100 g	115	24	0.2	0
Caviar, large	100 g	230	31.2	11.7	0
Caviar, pollock	100 g	131	28.4	1.9	0
Caviar, salmon	100 g	251	31.6	13.8	0
Caviar, siberian sturgeon	100 g	221	28.4	11.9	0
Caviar, sturgeon	100 g	236	36	10.2	0
Clams	100 g	50	9.1	1.5	0
Cod liver	100 g	610	4	66	0
Cod, fish balls	100 g	112	14.2	2.6	8.8
Cod, fish fillets in breadcrumbs	100 g	273	19.1	15.8	14.6
Cod, minced cutlet	100 g	260	14.9	17.8	10.9
Cold smoked cod	100 g	94	22.1	0.5	0
Cooked Atlantic horse mackerel	100 g	133	20.6	5.6	0
Cooked bream	100 g	160	29.7	4.6	0
Cooked burbot	100 g	92	21.4	0.7	0
Cooked carp	100 g	102	16	3.7	2
Cooked catfish	100 g	196	18.4	13.6	0
Cooked cod	100 g	78	17.8	0.7	0
Cooked crabs	100 g	96	16	3.6	0
Cooked crayfish	100 g	97	20.3	1.3	1
Cooked crucian	100 g	102	20.7	2.1	0
Cooked flounder	100 g	103	18.3	3.3	0
Cooked hake	100 g	95	18.5	2.3	0
Cooked halibut	100 g	216	14	17.8	0
Cooked mackerel	100 g	124	22.8	3.6	0
Cooked mackerel - powtórka? - dop tłumacza	100 g	211	19.6	14.7	0
Cooked pike	100 g	98	21.3	1.3	0
Cooked pike-perch	100 g	97	21.3	1.3	0
Cooked pollock	100 g	79	17.6	1	0
Cooked prawns	100 g	95	18.9	2.2	0
Cooked sardine	100 g	178	20.1	10.8	0
Cooked sea crayfish	100 g	90	20.5	0.7	0.3
Cooked sea perch	100 g	112	19.9	3.6	0
Cooked squid	100 g	110	18	4.2	0
Cooked sturgeon	100 g	179	17.7	12	0
Cooked wolffish	100 g	114	15.5	5.8	0
Fish cutlet of perch	100 g	215	17.6	12.5	8.1
Fish salad of perch	100 g	182	4.7	15.7	5.5
Flounder in oil	100 g	249	14.4	21.3	0
Flounder in tomato sauce	100 g	125	12.6	5.4	6.3
Fresh Atlantic horse mackerel	100 g	119	19	5	0
Fresh beluga	100 g	147	21	0.7	0
Fresh bream	100 g	126	20.9	4.7	0
Fresh burbot	100 g	80	18.8	0.6	0
Fresh capelin	100 g	157	13.4	11.5	0
Fresh carp	100 g	110	18	4.2	0
Fresh catfish	100 g	143	16.8	8.5	0
Fresh chum salmon	100 g	138	22	5.6	0
Fresh cod	100 g	78	17.7	0.7	0
Fresh crayfish	100 g	76	15.5	1	1.2
Fresh crucian	100 g	87	17.7	1.8	0
Fresh eel	100 g	332	14.5	30.5	0
Fresh flounder	100 g	83	16.5	1.8	0
Fresh hake	100 g	86	16.6	2.2	0
Fresh herring	100 g	161	16.3	10.7	0
Fresh ide	100 g	81	18.2	1	0
Fresh mackerel	100 g	181	18.7	11.9	0
Fresh mullet	100 g	124	21	0.4	0
Fresh Pacific saury	100 g	182	18.6	12	0
Fresh pike	100 g	82	18.4	0.8	0
Fresh pike-perch	100 g	84	19.2	0.7	0
Fresh pollock	100 g	73	16.6	0.6	0
Fresh prawns	100 g	97	22	1	0
Fresh river perch	100 g	82	18.5	0.9	0
Fresh roach	100 g	110	19	0.4	0
Fresh salmon	100 g	201	19.9	13.6	0
Fresh sardine	100 g	169	20.6	9.6	0
Fresh sea crayfish (lobster)	100 g	89	18.8	1.3	0.5
Fresh sea eel	100 g	93	19.1	1.9	0
Fresh sea perch	100 g	117	17.6	5.2	0
Fresh squid	100 g	74	18	0.3	0
Fresh starry sturgeon	100 g	160	17	1	0
Fresh sterlet	100 g	122	17	6.1	0
Fresh sturgeon	100 g	163	16.4	10.9	0
Fresh tuna	100 g	101	23	1	0
Fresh white halibut	100 g	102	18.9	3	0
Fried Atlantic horse mackerel	100 g	190	20.3	10.5	3.7
Fried cod	100 g	111	23	0.1	0
Fried pink salmon	100 g	169	22.1	9	0
Fried river perch	100 g	180	20.6	9.1	4
Fried sturgeon	100 g	273	16	17.4	13.2
Fried wolffish	100 g	209	22.2	11.5	4.1
Grilled cod	100 g	172	22.1	9.1	0.6
Grilled salmon	100 g	283	20.7	22.3	0.6
Hake collops	100 g	140	13.1	5.6	9.3
Herring in oil	100 g	301	16.4	26.5	0
Herring in sour cream	100 g	97	5.5	6.2	5.3
Herring in tomato sauce	100 g	159	13.8	9.7	4.6
Hot smoked cod	100 g	115	26	1.2	0
Hot smoked red herring	100 g	215	21.8	14.3	0
Hot smoked sea perch	100 g	175	23.5	9	0
Oyster	100 g	95	14	0.3	6
Pacific saury blanched in oil	100 g	283	18.3	23.3	0
Pike in tomato sauce	100 g	108	14.2	4	3.6
Pike-perch cllops	100 g	164	12.1	7.4	12.1
Pike-perch in tomato sauce	100 g	119	14	5.3	3.7
Pink salmon	100 g	168	22.9	7.8	0
Pink salmon in tomato sauce	100 g	132	14.5	5.1	6.9
Red caviar	100 g	203	28	9.7	0
Roast cod	100 g	90	6	3.7	8
Roast river perch	100 g	103	6.8	4.7	8.4
Salmon	100 g	192	16.5	12.6	3.4
Salmon sauted	100 g	379	21.1	31.4	4.1
Salted herring	100 g	217	19.8	15.4	0
Salty chum salmon	100 g	184	24.3	9.6	0
Salty cod	100 g	98	23.1	0.6	0
Salty pink salmon	100 g	147	21	7	0
Salty salmon	100 g	269	21	20.5	0
Salty sprat	100 g	137	17.1	7.6	0
Salty sprat with spices	100 g	154	14.8	10.5	0
Salty tuna	100 g	225	19.8	16.2	0
Sardines in oil	100 g	221	24.1	13.9	0
Sardines in tomatoes	100 g	162	17	9.9	1.4
Sea cabbage	100 g	5	0.9	0.2	0
Small octopus	100 g	73	18.2	0	0
Smoked Atlantic horse mackerel	100 g	94	17.1	2.8	0
Smoked belica	100 g	181	31.1	6.3	0
Smoked bream	100 g	172	32.8	4.5	0
Smoked bream	100 g	105	17.1	4.1	0
Smoked eel	100 g	326	17.9	28.6	0
Smoked flounder	100 g	192	22	11.6	0
Smoked mackerel	100 g	221	20.7	15.5	0
Smoked salmon	100 g	162	21.5	8.4	0
Smoked sprat	100 g	162	21.3	8.5	0
Smoked sprat in oil	100 g	363	17.4	32.4	0.4
Starry sturgeon in tomato sauce	100 g	179	16.1	11.5	2.8
Stewed Atlantic horse mackerel	100 g	122	19.6	4.8	0
Stewed catfish	100 g	121	18.2	5.4	0
Stewed cod	100 g	101	9.7	5.1	3.9
Stewed pike	100 g	90	19.6	1.2	0
Stewed pike-perch	100 g	89	19.6	1.2	0
Stewed river perch	100 g	109	19.5	3.5	0
Stewed sea perch	100 g	120	10.9	6.6	4.2
Stewed sturgeon	100 g	179	17.8	11.9	0
Stuffed pike	100 g	141	13.3	6	8.4
Stuffed pike-perch	100 g	144	13.7	6	8.7
Stuffed river perch	100 g	130	14.9	6.1	3.9
Sturgeon in tomato sauce	100 g	181	14.7	12	3.4
Tinned chum salmon	100 g	129	21.5	4.8	0
Tinned crabs	100 g	85	18.7	1.1	0.1
Tinned mackerel	100 g	258	16.4	21.4	0
Tinned pink salmon	100 g	136	20.9	5.8	0
Tinned prawns	100 g	81	17.8	1.1	0
Tinned sturgeon	100 g	163	16.4	10.6	0.6
Trout	100 g	97	19.2	2.1	0
Tuna chunks in oil	100 g	190	27.1	9	0
Tuna chunks in spring water	100 g	96	21	1.2	0
Wolffish in cream sauce	100 g	137	7.4	8.8	6.8