我们到底应该吃什么鱼？（五）美国常见鱼类

网上关于鱼的营养成分的分析和推荐不少，有一些矛盾之处，我发现有下述问题：
1）有的是把鱼油提炼出来以后看其中的EPA/DHA，有的是看鱼肉中的。
2）有的是按照绝对的量（如100克），有的是按照正常进餐的一份计算或者按照一个鱼罐头计算。
3）养殖和野生的不一样，很多人说野生的含EPA/DHA高，但不一定。同时也和产地有关。
4）很多鱼的名称混乱，不知道到底是什么，还有明显的错字。
5）某些鱼虽然有较高的EPA/DHA，但是水银风险也高。

首先是一个FDA的比较准确的水产品资料，注意这一般是指做熟后的数字：

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 蓝蟹（马里兰到缅因都有）	0.231	0.243	0.474	0.403
Crustaceans, crab, Dungeness, cooked, moist heat 中文叫珍宝蟹或太平洋大蟹	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 养殖淡水小龙虾（就是中国做麻小的那种）	0.038	0.124	0.162	0.138
Crustaceans, crayfish, mixed species, wild, cooked, moist heat 野生淡水小龙虾	0.047	0.119	0.166	0.141
Crustaceans, lobster, northern, cooked, moist heat 大西洋龙虾	0.031	0.053	0.084	0.071
Crustaceans, shrimp, mixed species, cooked, moist heat 虾（各品种综合）	0.144	0.171	0.315	0.268
Crustaceans, spiny lobster, mixed species, cooked, moist heat 大螯虾	0.139	0.341	0.480	0.408
Fish, anchovy, European, raw 欧洲生鲜凤尾鱼（鳀鱼）	0.911	0.538	1.449	1.232
Fish, anchovy, European, canned in oil, drained solids 欧洲凤尾鱼罐头（固体成分）	1.292	0.763	2.055	1.747
Fish, bass, freshwater, mixed species, cooked, dry heat 淡水鲈鱼（各品种综合）	0.458	0.305	0.763	0.649
Fish, bass, striped, cooked, dry heat 条纹鲈鱼（生活在河海交汇处）	0.750	0.217	0.967	0.822
Fish, bluefish, cooked, dry heat 中文翻译竹荚鱼	0.665	0.323	0.988	0.840
Fish, turbot, cooked, dry heat 多宝鱼	0.123	0.09	0.213	0.181
Fish, carp, cooked, dry heat 鲤鱼/草鱼	0.146	0.305	0.451	0.383
Fish, catfish, channel, farmed, cooked, dry heat 养殖鲶鱼	0.128	0.049	0.177	0.150
Fish, catfish, channel, wild, cooked, dry heat 野生鲶鱼	0.137	0.100	0.237	0.201
Fish, caviar, black and red, granular 黑色或红色鱼子酱（颗粒状）	3.800	2.741	6.541	5.560
Fish, cod, Atlantic, cooked, dry heat 大西洋鳕鱼	0.154	0.004	0.158	0.134
Fish, cod, Pacific, cooked, dry heat 太平洋鳕鱼	0.173	0.103	0.276	0.235
Fish, croaker, Atlantic, raw 大西洋黄花鱼	0.097	0.123	0.22	0.187
Fish, dolphin fish, cooked, dry heat 鬼头鱼（这可不是真的海豚）	0.113	0.026	0.139	0.118
Fish, drum, freshwater, cooked, dry heat 淡水石首鱼	0.368	0.295	0.663	0.564
Fish, eel, mixed species, cooked, dry heat 鳗鱼（不同种类综合）	0.081	0.108	0.189	0.161
Fish, fish portions and sticks, frozen, preheated 这大概是指加工的鱼条之类的冷冻半成品	0.128	0.086	0.214	0.182
Fish, flatfish (flounder and sole species), cooked, dry heat 比目鱼类	0.258	0.243	0.501	0.426
Fish, grouper, mixed species, cooked, dry heat 石斑鱼类	0.213	0.035	0.248	0.211
Fish, haddock, cooked, dry heat 黑线鳕鱼	0.162	0.076	0.238	0.202
Fish, halibut, Atlantic and Pacific, cooked, dry heat 大西洋、太平洋马舌鲽	0.374	0.091	0.465	0.395
Fish, halibut, Greenland, cooked, dry heat 格陵兰马舌鲽	0.504	0.674	1.178	1.001
Fish, herring, Atlantic, cooked, dry heat 大西洋鲱鱼	1.105	0.909	2.014	1.712
Fish, herring, Atlantic, kippered 熏制大西洋鲱鱼	1.179	0.97	2.149	1.827
Fish, herring, Pacific, cooked, dry heat 太平洋鲱鱼	0.883	1.242	2.125	1.806
Fish, lingcod, cooked, dry heat 龙趸鱼	0.130	0.133	0.263	0.224
Fish, mackerel, Atlantic, cooked, dry heat 大西洋鲭鱼	0.699	0.504	1.203	1.023
Fish, mackerel, king, cooked, dry heat 鲅鱼	0.227	0.174	0.401	0.341
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat 太平洋鲭鱼（各品种综合）	1.195	0.653	1.848	1.571
Fish, mackerel, Spanish, cooked, dry heat 西班牙鲭鱼	0.952	0.294	1.246	1.059
Fish, mullet, striped, cooked, dry heat 红鲻鱼	0.148	0.18	0.328	0.279
Fish, ocean perch, Atlantic, cooked, dry heat 大西洋大眼红鱼	0.271	0.103	0.374	0.318
Fish, perch, mixed species, cooked, dry heat 一种小鱼中文被误译为鲈鱼	0.223	0.101	0.324	0.275
Fish, pike, northern, cooked, dry heat 北方梭子鱼	0.095	0.042	0.137	0.116
Fish, pike, walleye, cooked, dry heat 很像中国的鳜鱼	0.288	0.11	0.398	0.338
Fish, pollock, Atlantic, cooked, dry heat 一种鳕鱼	0.451	0.091	0.542	0.461
Fish, pompano, Florida, cooked, dry heat 佛州鲳鳓	??	??	??	0.620 est
Fish, rockfish, Pacific, mixed species, cooked, dry heat 太平洋的一种石斑鱼	0.262	0.181	0.443	0.377
Fish, roe, mixed species, cooked, dry heat 熟鱼子	1.747	1.26	3.007	2.556
Fish, roe, mixed species, raw 生鱼子	1.363	0.983	2.346	1.994
Fish, roughy, orange, raw 一种橙红色的鱼还是被误译为鲈鱼	0	0.001	0.001	0.001
Fish, sablefish, cooked, dry heat 裸盖鱼（伪银鳕鱼）	0.920	0.867	1.787	1.519
Fish, sablefish, smoked 熏裸盖鱼	0.945	0.891	1.836	1.561
Fish, salmon, Atlantic, farmed, cooked, dry heat 养殖大西洋鳕鱼	1.457	0.69	2.147	1.825
Fish, salmon, Atlantic, wild, cooked, dry heat 野生大西洋鳕鱼	1.429	0.411	1.84	1.564
Fish, salmon, Chinook, cooked, dry heat 大鳞鲑鱼	0.727	1.01	1.737	1.476
Fish, salmon, chum, cooked, dry heat 一种鲑鱼	0.505	0.299	0.804	0.683
Fish, salmon, chum, drained solids with bone 上述鲑鱼的罐头？	0.702	0.473	1.175	0.999
Fish, salmon, coho, farmed, cooked, dry heat 养殖的一种鲑鱼	0.871	0.408	1.279	1.087
Fish, salmon, coho, wild, cooked, dry heat 野生的一种鲑鱼	0.658	0.401	1.059	0.900
Fish, salmon, pink, cooked, dry heat 粉色鲑鱼	0.751	0.537	1.288	1.095
Fish, salmon, sockeye, cooked, dry heat 一种鲑鱼	0.700	0.53	1.23	1.046
Fish, sardine, Atlantic, canned in oil, drained solids with bone 油浸沙丁鱼罐头中的固体物	0.509	0.473	0.982	0.835
Fish, scup, raw (Porgy—assigned to low omega-3 group) 波士顿唐人街称为海底鸡项鱼	no data	no data	no data	no data
Fish, sea bass, mixed species, cooked, dry heat 海鲈鱼	0.556	0.206	0.762	0.648
Fish, sea trout, mixed species, cooked, dry heat 海鳟鱼	0.265	0.211	0.476	0.405
Fish, shad, American, raw 北美鲥鱼	1.321	1.086	2.407	2.046
Fish, shark, mixed species, raw 鲨鱼（综合）	0.527	0.316	0.843	0.717
Fish, sheepshead, cooked, dry heat 羊头鱼	0.107	0.083	0.19	0.162
Fish, smelt, rainbow, cooked, dry heat 彩虹黄瓜鱼	0.536	0.353	0.889	0.756
Fish, snapper, mixed species, cooked, dry heat 鲷鱼（各种）	0.273	0.048	0.321	0.273
Fish, spot, cooked, dry heat 一种石斑鱼	0.526	0.282	0.808	0.687
Fish, sturgeon, mixed species, cooked, dry heat 鲟鱼（各种）	0.119	0.249	0.368	0.313
Fish, sucker, white, cooked, dry heat 亚口鱼	0.371	0.244	0.615	0.523
Fish, sunfish, pumpkin seed, cooked, dry heat 翻车鱼	0.092	0.047	0.139	0.118
Fish, swordfish, cooked, dry heat 剑鱼	0.681	0.138	0.819	0.696
Fish, tilefish, cooked, dry heat 方头鱼	0.733	0.172	0.905	0.769
Fish, trout, mixed species, cooked, dry heat 鳟鱼（各种）	0.677	0.259	0.936	0.796
Fish, trout, rainbow, farmed, cooked, dry heat 养殖虹鳟鱼	0.820	0.334	1.154	0.981
Fish, trout, rainbow, wild, cooked, dry heat 野生虹鳟鱼	0.520	0.468	0.988	0.840
Fish, tuna, fresh, bluefin, cooked, dry heat 蓝鳍金枪鱼	1.141	0.363	1.504	1.278
Fish, tuna, light, canned in oil, drained solids 罐头油浸金枪鱼	0.101	0.027	0.128	0.109
Fish, tuna, light, canned in water, drained solids 罐头水制金枪鱼	0.223	0.047	0.27	0.230
Fish, tuna, skipjack, fresh, cooked, dry heat 一种发黑的金枪鱼	0.237	0.091	0.328	0.279
Fish, tuna, white, canned in water, drained solids 白色金枪鱼水制罐头中的固形物	0.629	0.233	0.862	0.733
Fish, tuna, yellowfin, fresh, cooked, dry heat 黄鳍金枪鱼	0.232	0.047	0.279	0.237
Fish, whitefish, mixed species, cooked, dry heat 白鱼	1.206	0.406	1.612	1.370
Fish, whiting, mixed species, cooked, dry heat 类似明太鱼的一种鳕鱼	0.235	0.283	0.518	0.440
Fish, wolffish, Atlantic, cooked, dry heat 狼鱼	0.405	0.393	0.798	0.678
Frog legs, raw 青蛙腿			0.034	0.020
Mollusks, abalone, mixed species, raw 鲍鱼	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 乌贼	0.132	0.078	0.21	0.179
Mollusks, mussel, blue, cooked, moist heat 蓝色淡菜	0.506	0.276	0.782	0.665
Mollusks, octopus, common, cooked, moist heat 普通章鱼	0.162	0.152	0.314	0.267
Mollusks, oyster, eastern, farmed, cooked, dry heat 养殖大西洋蚝	0.211	0.229	0.44	0.374
Mollusks, oyster, eastern, wild, cooked, dry heat 野生大西洋蚝	0.291	0.26	0.551	0.468
Mollusks, oyster, Pacific, cooked, moist heat 太平洋蚝	0.500	0.876	1.376	1.170
Mollusks, scallop, mixed species, cooked, breaded and fried 带子	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： 

• 对不起这个表格有些乱 -dudaan- ♂ (0 bytes) () 09/03/2013 postreply 14:50:23