Whole-Food Seafood Guide

At 210kcal calories per 100g, Anchovies falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 28.9g protein and 9.7g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Sardines at 208kcal.

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Calamari is classified as Allowed on Whole-Food, with 234kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 13.8g protein and 13.2g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Scallops at 217kcal.

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Canned Salmon is classified as Allowed on Whole-Food, with 136kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 24.6g protein and 378mg sodium per serving. Within this category, it falls between Canned Tuna in Water and Trout for calories, ranking 17 of 27.

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With 85kcal calories per 100g, Canned Tuna earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, canned tuna also provides 19g protein and 219mg sodium per 100g. Among the 27 items in this category, canned tuna sits at the low end for calories — next closest is Mahi Mahi at 85kcal.

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With 198kcal calories per 100g, Canned Tuna in Oil earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, canned tuna in oil also provides 29.1g protein and 8.2g fat per 100g. Within this category, it falls between Trout and Tuna for calories, ranking 19 of 27.

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Canned Tuna in Water is classified as Allowed on Whole-Food, with 128kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 23.6g protein and 377mg sodium, which may factor into overall meal planning. Within this category, it falls between Swordfish and Canned Salmon for calories, ranking 16 of 27.

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With 95kcal calories per 100g, Catfish earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, catfish also provides 16.4g protein per 100g. Within this category, it falls between Sushi and Tilapia for calories, ranking 9 of 27.

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With 86kcal calories per 100g, Clams earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, clams also provides 14.7g protein per 100g. Among the 27 items in this category, clams sits at the low end for calories — next closest is Halibut at 91kcal.

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With 82kcal calories per 100g, Cod earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 17.8g protein, which may factor into overall meal planning. Among the 27 items in this category, cod sits at the low end for calories — next closest is Crab at 83kcal.

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Crab is classified as Allowed on Whole-Food, with 83kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 17.9g protein and 395mg sodium per serving. Among the 27 items in this category, crab sits at the low end for calories — next closest is Canned Tuna at 85kcal.

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Halibut is classified as Allowed on Whole-Food, with 91kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 18.6g protein per serving. Within this category, it falls between Clams and Sushi for calories, ranking 7 of 27.

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With 97kcal calories per 100g, Lobster earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, lobster also provides 20.9g protein and 535mg sodium per 100g. Within this category, it falls between Tilapia and Sea Bass for calories, ranking 11 of 27.

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At 85kcal calories per 100g, Mahi Mahi falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, mahi mahi also provides 18.5g protein per 100g. Among the 27 items in this category, mahi mahi sits at the low end for calories — next closest is Clams at 86kcal.

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At 109kcal calories per 100g, Mussels falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 15.1g protein and 362mg sodium per serving. Within this category, it falls between Sea Bass and Smoked Salmon for calories, ranking 13 of 27.

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With 51kcal calories per 100g, Oysters earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 5.7g protein, which may factor into overall meal planning. Among the 27 items in this category, oysters sits at the low end for calories — next closest is Cod at 82kcal.

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Salmon is classified as Allowed on Whole-Food, with 213kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 10.8g protein and 17.4g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Anchovies at 210kcal.

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Sardines is classified as Allowed on Whole-Food, with 208kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 24.6g protein and 11.5g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Tuna at 206kcal.

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With 217kcal calories per 100g, Scallops earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 11.1g protein and 12.5g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Salmon at 213kcal.

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At 97kcal calories per 100g, Sea Bass falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, sea bass also provides 18.4g protein per 100g. Within this category, it falls between Lobster and Mussels for calories, ranking 12 of 27.

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With 426kcal calories per 100g, Shrimp earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 7.1g protein and 17.9g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Fish Sticks at 277kcal.

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At 117kcal calories per 100g, Smoked Salmon falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 18.3g protein and 672mg sodium per serving. Within this category, it falls between Mussels and Swordfish for calories, ranking 14 of 27.

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With 94kcal calories per 100g, Sushi earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 428mg sodium, which may factor into overall meal planning. Within this category, it falls between Halibut and Catfish for calories, ranking 8 of 27.

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At 121kcal calories per 100g, Swordfish falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, swordfish also provides 19.7g protein per 100g. Within this category, it falls between Smoked Salmon and Canned Tuna in Water for calories, ranking 15 of 27.

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At 96kcal calories per 100g, Tilapia falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. Beyond the primary classification, tilapia also provides 20.1g protein per 100g. Within this category, it falls between Catfish and Lobster for calories, ranking 10 of 27.

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With 148kcal calories per 100g, Trout earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, trout also provides 20.8g protein and 6.6g fat per 100g. Within this category, it falls between Canned Salmon and Canned Tuna in Oil for calories, ranking 18 of 27.

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With 206kcal calories per 100g, Tuna earns a Allowed classification on Whole-Food. It is minimally processed, in or close to its natural state. Beyond the primary classification, tuna also provides 15.3g protein and 14.9g fat per 100g. Within this category, it falls between Canned Tuna in Oil and Sardines for calories, ranking 20 of 27.

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With 277kcal calories per 100g, Fish Sticks earns a Not Allowed classification on Whole-Food. This means it is an industrially formulated product with extracted ingredients and additives. It also contains 11g protein and 16.2g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Calamari at 234kcal.

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