Nutrtional Benefits

Seafood is a nutrient rich food that is a good source of protein, vitamins and minerals. Scientific studies continue to explore the relationship between the unique type of fat found in seafood, the omega-3 fatty acids DHA and EPA, in the prevention or mitigation of common chronic diseases.


The leading source of Omega-3 fatty acids is fish and fish oils.
Research has shown that Omega-3 fatty acids provides protection for numerous bodily functions.

Low in Kilojoules

Seafood provides low levels of energy. Energy is measure in kilojoules (or Calories). Weight gain can occur with a high energy diet, and consumers of seafood benefit from this low-energy food source when it is used as a substitute for high calorie foods.

High in Protein

Seafood is an extremely rich source of highly digestible proteins (most fish contain 16-26g of protein for every 100g of flesh.), containing all of the essential amino acids. The human body breaks down proteins to release amino acids, which is uses for ongoing growth and maintenance.

Low in Cholesterol

Seafood generally has low cholesterol levels (average of 28mg / 100g in finfish) compared with other meats (60-120mg / 100g). The average cholesterol level for crustaceans is 86mg / 100g and for molluscs 79mg / 100g, although there is significant variation between species. Recent research indicates that the fatty acid make-up (.i,e low saturated fatty acids and high omega-3s) tends to balance the risk of increased cholesterol.

Low in Sodium

Sodium levels in seafood are generally low. Excess dietary sodium can lead to high blood pressure and associated medical problems.


Eat seafood at least twice per week

Current advice from the government and health organizations recommends eating two seafood meals each week. Scientists from government and universities, and healthcare professionals have all concluded that for most people eating Seafood at least twice per week is highly beneficial.


A healthy food message for new mums and mums to be…

Making safe and nutritious food choices is very important during pregnancy.

It's good to eat enough fish, especially when pregnant or breastfeeding. Fish are a valuable source of protein, minerals, vitamin B12 and iodine. They are low in saturated fat and contain omega-3 fatty acids which are important for the development of babies' central nervous systems before and after birth. Most fish in Australia are low in mercury but some are higher and too much mercury can harm developing nervous systems. It's best to know the mercury levels of different types of fish and how often to eat each type.

Seafood eating plan

* For Pregnant and breastfeeding women and women planning pregnancy, 1 serve equals 150g.
* For children up to 6 years, 1 serve equals 75g.

Sample Plans

1. Eat 2-3 serves per week of any fish and seafood excluding Catfish, Orange Roughy (Deep Sea Perch), Shark (Flake) and Billfish (Swordfish, Marlin)
2. Eat 1 serve per week of Catfish or Orange Roughy (Deep Sea Perch), and no other fish.
3. Eat 1 serve per fortnight of Shark (Flake) or Billfish (Swordfish, Marlin)

Seafood Nutrition Table

Seafood Serving Size Kilojoules Calories Protein Cholesterol Sodium Total Fat Saturated Fat
Atlantic Salmon 100 g of raw product 541 129 18.4 mg 18 mg 44 mg 2.7 g Fat 31% of total fat Fat
Alfonsino Fat Fat
Atlantic Salmon Fillets Fat Fat
Australian Hairtail Fat Fat
Balmain Bug Fat Fat
Barramundi Fillets (Saltwater) Fat Fat
Black Tiger Prawns Fat Fat
Blue Mackeral Fat Fat
Blue Mussels Fat Fat
Blue Swimmer Crab Fat Fat
Saucer Scallop Fat Fat
Commercial Scallop Fat Fat
Cooked Blue Swimmer Crab Fat Fat
John Dory Fat Fat
John Dory Fat Fat
Loligo Squid Fat Fat
Luminous Bay Squid Fat Fat
Ocean Jackets Fat Fat
Pink Ling Fat Fat
Green Mussel Fat Fat
Bigeye Ocean Perch Fat Fat
Eastern Rocklobster Fat Fat
Eastern School Whiting Fat Fat
Grey Morwong Fat Fat
Kingfish Fat Fat
Mud Crabs Fat Fat
Mulloway Fat Fat
Sand Cockles Fat Fat
Sand Cockles (Small Grey) Fat Fat
Silver Trevally Fat Fat
Snapper Fat Fat
Southern Calamari Fat Fat
Sydney Rock Fat Fat
Yellowtail Kingfish Fat Fat
Yellowtail Scad Fat Fat
Yellowbelly Flounder Fat Fat
cooked king prawns Fat Fat
Blue-Eye Trevalla Fat Fat
Bluespotted Flathead Fat Fat
Bluethroat Wrasse Fat Fat
Coral Trout Fat Fat
Eastern Red Scorpionfish Fat Fat
Ocean Trout Fillets Fat Fat
Orange Roughy Fat Fat
Pacific Oyster Fat Fat
Sea Mullet Fat Fat
Sea Mullet Fat Fat
Southern Eagle Ray Fat Fat
Tuna Fat Fat
Western Rocklobster Fat Fat
Yellowfin Bream Fat Fat
Tiger Flathead Fillets Fat Fat
Australian Sardine Fat Fat
Yellowfin Fat Fat
Yellowfin Tuna Fat Fat
Bailer Shells Fat Fat
Bluestriped Goatfish Fat Fat
Pink Ling Fat Fat
Goulds Squid Fat Fat
Smalltooth Flounder Fat Fat
Salmon Fat Fat
Smooth Oreodory Fat Fat
Golden Perch Fat Fat