This page introduces the nutritional composition of seafood and helps guide you in making healthy decisions. [Check Here for the PDF Version]

Should I Eat Seafood?

Yes! The FDA recommends you eat 8-12 oz. of fish per week. It is low in Calories and Saturated Fat. It promotes growth and neurodevelopment. It is a great source of Omega-3 fatty acids, High-quality protein, Selenium, Phosphorus, Calcium, and Iodine. By eating a diverse seafood diet you can be sure to obtain the health benefits and avoid any unnecessary risks.

Nutrition Postcards

Below are a series of 4×6 postcards showcasing the nutrition information for a variety of commonly consumed and locally available seafood & seaweed species in New York. Select each card to download a PDF. All illustrations were created by New York Sea Grant and nutrition information comes from the United States Department of Agriculture’s FoodCentral Database or the NOAA Fisheries website.

Should I Eat Seafood?

Nutrition Postcards

Finfish

Shellfish

Macroalgae (Seaweed)