Fish and Shellfish provide the body with many essential vitamins and nutrients including iodine, zinc, potassium and selenium. Iodine is important for the thyroid gland. Fish is low in saturated fat and high in omega-3.
Eating fish 2 to 3 times a week can help to protect the heart from disease and can lower the amount of cholesterol in the blood.
Eating fish can also improve your circulation and therefore help to reduce the risk of thrombosis and other circulatory problems.
Fish is very low in carbohydrates, high in protein, and low in calories. Listed below are some of the main types of fish eaten and the amount of calories they provide per 100g.
Nutritional Values of Common Fish Types: per 100g
| Fish | Calories | Fat(g) | Carbs(g) | Protein(g) |
| Anchovy (oil) | 267 | 16.7 | 0 | 26.7 |
| Atlantic Cod | 105 | 0.9 | 0 | 22.8 |
| Carp | 127 | 6.0 | 0 | 18.0 |
| Clams | 148 | 2.0 | 5 | 26.0 |
| Cockles | 79 | 0.7 | 4.7 | 14.0 |
| Crag | 97 | 2.0 | 0 | 19.0 |
| Crayfish | 87 | 1.3 | 0 | 18.0 |
| Cuttlefish | 158 | 1.4 | 1.6 | 32.0 |
| Eel | 236 | 15.0 | 0 | 23.7 |
| Haddock | 112 | 0.9 | 0 | 24.2 |
| Halibut | 140 | 2.9 | 0 | 26.7 |
| John Dory | 100 | 2.0 | 0 | 20.5 |
| King Prawns | 80 | 0.9 | 0.1 | 17.9 |
| Langoustines | 77 | 0.3 | 0.1 | 18.5 |
| Lobster | 89 | 0.9 | 0 | 19.0 |
| Mackerel | 262 | 17.8 | 0 | 23.8 |
| Monkfish | 97 | 2.0 | 0 | 18.6 |
| Mussels | 172 | 4.5 | 7 | 24.0 |
| Octopus | 164 | 2.1 | 4.4 | 30.0 |
| Oysters | 68 | 2.0 | 4.0 | 7.0 |
| Pollock | 118 | 1.3 | 0 | 24.9 |
| Prawns | 65 | 0.4 | 0 | 15.4 |
| Salmon | 208 | 13.0 | 0 | 20.0 |
| Sardines (oil) | 208 | 11.0 | 0 | 25.0 |
| Sole | 118 | 1.2 | 0 | 24.7 |
| Squid | 175 | 7.0 | 8 | 18.0 |
| Tuna | 136 | 1.1 | 0 | 31.0 |
| Whitebait | 180 | 12.0 | 0 | 18.0 |