Fish Facts

Fish – It’s the right choice for a healthy diet!

Fish has important nutrients that are difficult to get in other food. Fish contains:

  • fat-soluble vitamin D 
  • omega-3
  • protein
  •  iodine 
  •  other vitamins and minerals

Watching your weight? Fish is an excellent choice!

Cod                        70 calories/3 oz.
Catfish                  130 calories/3 oz.
Lobster                  90 calories/3 oz.
Orange Roughy    80 calories/3 oz.
Pollock                   90 calories/3 oz.
Scallops                140 (six large)
Shrimp                  100 calories/3 oz.


One serving of fish a week fish is found to help reduce:

  • depression
  • the risk of heart disease and stroke
  • age-related cognitive decline
  •  Type 1 diabetes
  •  inflammation and symptoms related to rheumatoid arthritis
  •  the risk of autoimmune diseases
  • the  incidence of developing asthma in children
  • vision impairment in older individuals
  • the risk of certain types of cancers (oral, colon, breast, prostate)