我們到底應該吃什麽魚？（五）美國常見魚類

網上關於魚的營養成分的分析和推薦不少，有一些矛盾之處，我發現有下述問題：
1）有的是把魚油提煉出來以後看其中的EPA/DHA，有的是看魚肉中的。
2）有的是按照絕對的量（如100克），有的是按照正常進餐的一份計算或者按照一個魚罐頭計算。
3）養殖和野生的不一樣，很多人說野生的含EPA/DHA高，但不一定。同時也和產地有關。
4）很多魚的名稱混亂，不知道到底是什麽，還有明顯的錯字。
5）某些魚雖然有較高的EPA/DHA，但是水銀風險也高。

首先是一個FDA的比較準確的水產品資料，注意這一般是指做熟後的數字：

Fish Species and Description	DHA per 100 g	EPA per 100 g	DHA+EPA per 100 g	DHA+EPA per 85 g (3 oz.)
Crustaceans, crab, Alaska king, cooked, moist heat 阿拉斯加皇帝蟹	0.118	0.295	0.413	0.351
Crustaceans, crab, blue, cooked, moist heat 藍蟹（馬裏蘭到緬因都有）	0.231	0.243	0.474	0.403
Crustaceans, crab, Dungeness, cooked, moist heat 中文叫珍寶蟹或太平洋大蟹	0.113	0.281	0.394	0.335
Crustaceans, crab, queen, cooked, moist heat 中文叫雪花蟹	0.145	0.332	0.477	0.405
Crustaceans, crayfish, mixed species, farmed, cooked, moist heat 養殖淡水小龍蝦（就是中國做麻小的那種）	0.038	0.124	0.162	0.138
Crustaceans, crayfish, mixed species, wild, cooked, moist heat 野生淡水小龍蝦	0.047	0.119	0.166	0.141
Crustaceans, lobster, northern, cooked, moist heat 大西洋龍蝦	0.031	0.053	0.084	0.071
Crustaceans, shrimp, mixed species, cooked, moist heat 蝦（各品種綜合）	0.144	0.171	0.315	0.268
Crustaceans, spiny lobster, mixed species, cooked, moist heat 大螯蝦	0.139	0.341	0.480	0.408
Fish, anchovy, European, raw 歐洲生鮮鳳尾魚（鯷魚）	0.911	0.538	1.449	1.232
Fish, anchovy, European, canned in oil, drained solids 歐洲鳳尾魚罐頭（固體成分）	1.292	0.763	2.055	1.747
Fish, bass, freshwater, mixed species, cooked, dry heat 淡水鱸魚（各品種綜合）	0.458	0.305	0.763	0.649
Fish, bass, striped, cooked, dry heat 條紋鱸魚（生活在河海交匯處）	0.750	0.217	0.967	0.822
Fish, bluefish, cooked, dry heat 中文翻譯竹莢魚	0.665	0.323	0.988	0.840
Fish, turbot, cooked, dry heat 多寶魚	0.123	0.09	0.213	0.181
Fish, carp, cooked, dry heat 鯉魚/草魚	0.146	0.305	0.451	0.383
Fish, catfish, channel, farmed, cooked, dry heat 養殖鯰魚	0.128	0.049	0.177	0.150
Fish, catfish, channel, wild, cooked, dry heat 野生鯰魚	0.137	0.100	0.237	0.201
Fish, caviar, black and red, granular 黑色或紅色魚子醬（顆粒狀）	3.800	2.741	6.541	5.560
Fish, cod, Atlantic, cooked, dry heat 大西洋鱈魚	0.154	0.004	0.158	0.134
Fish, cod, Pacific, cooked, dry heat 太平洋鱈魚	0.173	0.103	0.276	0.235
Fish, croaker, Atlantic, raw 大西洋黃花魚	0.097	0.123	0.22	0.187
Fish, dolphin fish, cooked, dry heat 鬼頭魚（這可不是真的海豚）	0.113	0.026	0.139	0.118
Fish, drum, freshwater, cooked, dry heat 淡水石首魚	0.368	0.295	0.663	0.564
Fish, eel, mixed species, cooked, dry heat 鰻魚（不同種類綜合）	0.081	0.108	0.189	0.161
Fish, fish portions and sticks, frozen, preheated 這大概是指加工的魚條之類的冷凍半成品	0.128	0.086	0.214	0.182
Fish, flatfish (flounder and sole species), cooked, dry heat 比目魚類	0.258	0.243	0.501	0.426
Fish, grouper, mixed species, cooked, dry heat 石斑魚類	0.213	0.035	0.248	0.211
Fish, haddock, cooked, dry heat 黑線鱈魚	0.162	0.076	0.238	0.202
Fish, halibut, Atlantic and Pacific, cooked, dry heat 大西洋、太平洋馬舌鰈	0.374	0.091	0.465	0.395
Fish, halibut, Greenland, cooked, dry heat 格陵蘭馬舌鰈	0.504	0.674	1.178	1.001
Fish, herring, Atlantic, cooked, dry heat 大西洋鯡魚	1.105	0.909	2.014	1.712
Fish, herring, Atlantic, kippered 熏製大西洋鯡魚	1.179	0.97	2.149	1.827
Fish, herring, Pacific, cooked, dry heat 太平洋鯡魚	0.883	1.242	2.125	1.806
Fish, lingcod, cooked, dry heat 龍躉魚	0.130	0.133	0.263	0.224
Fish, mackerel, Atlantic, cooked, dry heat 大西洋鯖魚	0.699	0.504	1.203	1.023
Fish, mackerel, king, cooked, dry heat 鮁魚	0.227	0.174	0.401	0.341
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 太平洋鯖魚（各品種綜合）	1.195	0.653	1.848	1.571
Fish, mackerel, Spanish, cooked, dry heat 西班牙鯖魚	0.952	0.294	1.246	1.059
Fish, mullet, striped, cooked, dry heat 紅鯔魚	0.148	0.18	0.328	0.279
Fish, ocean perch, Atlantic, cooked, dry heat 大西洋大眼紅魚	0.271	0.103	0.374	0.318
Fish, perch, mixed species, cooked, dry heat 一種小魚中文被誤譯為鱸魚	0.223	0.101	0.324	0.275
Fish, pike, northern, cooked, dry heat 北方梭子魚	0.095	0.042	0.137	0.116
Fish, pike, walleye, cooked, dry heat 很像中國的鱖魚	0.288	0.11	0.398	0.338
Fish, pollock, Atlantic, cooked, dry heat 一種鱈魚	0.451	0.091	0.542	0.461
Fish, pompano, Florida, cooked, dry heat 佛州鯧鰳	??	??	??	0.620 est
Fish, rockfish, Pacific, mixed species, cooked, dry heat 太平洋的一種石斑魚	0.262	0.181	0.443	0.377
Fish, roe, mixed species, cooked, dry heat 熟魚子	1.747	1.26	3.007	2.556
Fish, roe, mixed species, raw 生魚子	1.363	0.983	2.346	1.994
Fish, roughy, orange, raw 一種橙紅色的魚還是被誤譯為鱸魚	0	0.001	0.001	0.001
Fish, sablefish, cooked, dry heat 裸蓋魚（偽銀鱈魚）	0.920	0.867	1.787	1.519
Fish, sablefish, smoked 熏裸蓋魚	0.945	0.891	1.836	1.561
Fish, salmon, Atlantic, farmed, cooked, dry heat 養殖大西洋鱈魚	1.457	0.69	2.147	1.825
Fish, salmon, Atlantic, wild, cooked, dry heat 野生大西洋鱈魚	1.429	0.411	1.84	1.564
Fish, salmon, Chinook, cooked, dry heat 大鱗鮭魚	0.727	1.01	1.737	1.476
Fish, salmon, chum, cooked, dry heat 一種鮭魚	0.505	0.299	0.804	0.683
Fish, salmon, chum, drained solids with bone 上述鮭魚的罐頭？	0.702	0.473	1.175	0.999
Fish, salmon, coho, farmed, cooked, dry heat 養殖的一種鮭魚	0.871	0.408	1.279	1.087
Fish, salmon, coho, wild, cooked, dry heat 野生的一種鮭魚	0.658	0.401	1.059	0.900
Fish, salmon, pink, cooked, dry heat 粉色鮭魚	0.751	0.537	1.288	1.095
Fish, salmon, sockeye, cooked, dry heat 一種鮭魚	0.700	0.53	1.23	1.046
Fish, sardine, Atlantic, canned in oil, drained solids with bone 油浸沙丁魚罐頭中的固體物	0.509	0.473	0.982	0.835
Fish, scup, raw (Porgy—assigned to low omega-3 group) 波士頓唐人街稱為海底雞項魚	no data	no data	no data	no data
Fish, sea bass, mixed species, cooked, dry heat 海鱸魚	0.556	0.206	0.762	0.648
Fish, sea trout, mixed species, cooked, dry heat 海鱒魚	0.265	0.211	0.476	0.405
Fish, shad, American, raw 北美鰣魚	1.321	1.086	2.407	2.046
Fish, shark, mixed species, raw 鯊魚（綜合）	0.527	0.316	0.843	0.717
Fish, sheepshead, cooked, dry heat 羊頭魚	0.107	0.083	0.19	0.162
Fish, smelt, rainbow, cooked, dry heat 彩虹黃瓜魚	0.536	0.353	0.889	0.756
Fish, snapper, mixed species, cooked, dry heat 鯛魚（各種）	0.273	0.048	0.321	0.273
Fish, spot, cooked, dry heat 一種石斑魚	0.526	0.282	0.808	0.687
Fish, sturgeon, mixed species, cooked, dry heat 鱘魚（各種）	0.119	0.249	0.368	0.313
Fish, sucker, white, cooked, dry heat 亞口魚	0.371	0.244	0.615	0.523
Fish, sunfish, pumpkin seed, cooked, dry heat 翻車魚	0.092	0.047	0.139	0.118
Fish, swordfish, cooked, dry heat 劍魚	0.681	0.138	0.819	0.696
Fish, tilefish, cooked, dry heat 方頭魚	0.733	0.172	0.905	0.769
Fish, trout, mixed species, cooked, dry heat 鱒魚（各種）	0.677	0.259	0.936	0.796
Fish, trout, rainbow, farmed, cooked, dry heat 養殖虹鱒魚	0.820	0.334	1.154	0.981
Fish, trout, rainbow, wild, cooked, dry heat 野生虹鱒魚	0.520	0.468	0.988	0.840
Fish, tuna, fresh, bluefin, cooked, dry heat 藍鰭金槍魚	1.141	0.363	1.504	1.278
Fish, tuna, light, canned in oil, drained solids 罐頭油浸金槍魚	0.101	0.027	0.128	0.109
Fish, tuna, light, canned in water, drained solids 罐頭水製金槍魚	0.223	0.047	0.27	0.230
Fish, tuna, skipjack, fresh, cooked, dry heat 一種發黑的金槍魚	0.237	0.091	0.328	0.279
Fish, tuna, white, canned in water, drained solids 白色金槍魚水製罐頭中的固形物	0.629	0.233	0.862	0.733
Fish, tuna, yellowfin, fresh, cooked, dry heat 黃鰭金槍魚	0.232	0.047	0.279	0.237
Fish, whitefish, mixed species, cooked, dry heat 白魚	1.206	0.406	1.612	1.370
Fish, whiting, mixed species, cooked, dry heat 類似明太魚的一種鱈魚	0.235	0.283	0.518	0.440
Fish, wolffish, Atlantic, cooked, dry heat 狼魚	0.405	0.393	0.798	0.678
Frog legs, raw 青蛙腿			0.034	0.020
Mollusks, abalone, mixed species, raw 鮑魚	0	0.049	0.049	0.042
Mollusks, clam, mixed species, cooked, moist heat	0.146	0.138	0.284	0.241
Mollusks, conch, baked or broiled 大海螺	0.072	0.048	0.12	0.102
Mollusks, cuttlefish, mixed species, cooked, moist heat 烏賊	0.132	0.078	0.21	0.179
Mollusks, mussel, blue, cooked, moist heat 藍色淡菜	0.506	0.276	0.782	0.665
Mollusks, octopus, common, cooked, moist heat 普通章魚	0.162	0.152	0.314	0.267
Mollusks, oyster, eastern, farmed, cooked, dry heat 養殖大西洋蠔	0.211	0.229	0.44	0.374
Mollusks, oyster, eastern, wild, cooked, dry heat 野生大西洋蠔	0.291	0.26	0.551	0.468
Mollusks, oyster, Pacific, cooked, moist heat 太平洋蠔	0.500	0.876	1.376	1.170
Mollusks, scallop, mixed species, cooked, breaded and fried 帶子	0.103	0.086	0.18	0.161
Mollusks, whelk, unspecified, cooked, moist heat 海螺	0.012	0.008	0.02	0.017

 

 

所有跟帖： 

• 對不起這個表格有些亂 -dudaan- ♂ (0 bytes) () 09/03/2013 postreply 14:50:23