Fish protein scores DIAAS 1.0–1.15. Matching beef and dairy (Huang et al., Crit Rev Food Sci Nutr 2018). Per 100 g: 130 kcal, 26.3 g protein, 1.2 g fat. Shellfish is lean by default; breading and butter are where calories creep in.
How should I track Mollusks, conch, baked or broiled?
Mollusks, conch, baked or broiled is high in magnesium. For the most accurate tracking of Mollusks, conch, baked or broiled, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.