1 serving (100 grams) contains 206 calories, 22.0 grams of protein, 12.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
490.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 36% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 214.3 mg | 9% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.4 g | 104% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 71.4 mg | 5% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Seafood
Seafood refers to a diverse category of marine animals consumed for their nutritional benefits, including fish, shellfish, and crustaceans. This food group is prominent in global cuisines such as Mediterranean, Japanese, and Nordic diets. Seafood is especially known for its lean protein content, healthy omega-3 fatty acids, and key micronutrients like vitamin D, iodine, and selenium. A 100g serving of standard seafood contains approximately 206 calories, 22g of protein, 12g of healthy fats, and negligible carbohydrates. It is also an excellent source of essential minerals like calcium and iron. Seafood's diverse preparation methods such as grilling, steaming, and raw consumption (e.g., sushi) offer versatility to different palates. Its nutritional profile makes it a cornerstone of heart-healthy and nutrient-rich diets recommended by healthcare professionals worldwide.
Health Benefits
- Supports cardiovascular health due to omega-3 fatty acids, which reduce inflammation and improve heart function.
- Promotes bone health through a significant source of vitamin D, with 200 IU per 100g supporting calcium absorption.
- Boosts brain function thanks to DHA, a type of omega-3, which aids memory and cognitive function.
- Helps maintain energy levels with 22g of high-quality protein per 100g serving.
- Supports red blood cell production, with 1.5mg of iron aiding oxygen transport in the body.
Dietary Considerations
Selection and Storage
Keep seafood refrigerated at 32°F (0°C) and use it within 1-2 days of purchase. If freezing, wrap tightly to prevent freezer burn and store for up to 3 months.
Common Questions About Seafood Nutrition
Is seafood high in protein?
Yes, seafood is an excellent source of protein. A typical 100-gram serving of seafood contains about 22 grams of protein, making it a high-quality and lean protein option for many diets.
Can I eat seafood on a keto diet?
Absolutely! Seafood is ideal for a keto diet because it contains 0 grams of carbohydrates. It is high in protein and healthy fats, which align perfectly with the macronutrient requirements of a ketogenic lifestyle.
What are the health benefits or concerns of eating seafood?
Seafood is rich in omega-3 fatty acids, which are beneficial for heart and brain health. It also provides essential vitamins like B12 and minerals like selenium. However, some seafood can be high in mercury (e.g., swordfish or shark), so it's important to choose lower-mercury options like salmon or cod.
What is the recommended serving size of seafood?
The general recommendation is 1-2 servings of seafood per week, with a serving size being around 100-150 grams per meal. This provides sufficient omega-3s and other nutrients without overexposure to potential contaminants like mercury.
How does seafood compare to other protein sources like chicken or beef?
Seafood is generally lower in calories and saturated fat than beef or some cuts of chicken while offering similar protein content. Unlike red meat, seafood is a rich source of omega-3 fatty acids, making it a healthier heart-friendly choice.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Seafood nutritional profileUSDA FoodData CentralDetailed nutrient analysis and health-related data for various types of seafood, emphasizing protein and other key components.
- Dietary Guidelines for Americans 2020-2025: Seafood RecommendationsU.S. Department of Health and Human ServicesDiscusses the recommended seafood intake and its role in a healthy diet including protein and omega-3 fatty acids.
- Omega-3 fatty acids in seafood and their health benefitsNIH Office of Dietary SupplementsExplains the importance of omega-3s found in seafood for brain and heart health based on scientific studies.
- Seafood consumption and associated benefits: a reviewAmerican Journal of Clinical NutritionPeer-reviewed analysis of seafood's role in health, including its protein content, vitamin D, and omega-3 benefits.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
