1 serving (135 grams) contains 197 calories, 20.9 grams of protein, 9.0 grams of fat, and 6.6 grams of carbohydrates.
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Nutrition Information
Calories |
197.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 11% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 189 mg | 63% | |
| Sodium | 469.8 mg | 20% | |
| Total Carbohydrates | 6.6 g | 2% | |
| Dietary Fiber | 0.3 g | 1% | |
| Sugars | 0.1 g | ||
| protein | 20.9 g | 41% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 86.4 mg | 6% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 176.8 mg | 3% | |
* 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 Shellfish
Shellfish encompass a variety of aquatic animals with shells, including crustaceans (like shrimp, crab, and lobster) and mollusks (like clams, oysters, and scallops). Commonly featured in cuisines worldwide, shellfish are especially integral to Mediterranean, Asian, and coastal cuisines. Known for their dense nutrient profile, shellfish are a rich source of high-quality protein (15.5 g per 100 g), healthy fats, and a modest carbohydrate content. They supply essential minerals like calcium (64 mg) and iron (0.53 mg) and are notable for their vitamin D content (4 IU per 100 g), which supports bone health. Low in calories yet nutrient-packed, shellfish are a versatile and health-supportive food choice when incorporated into balanced diets.
Health Benefits
- High in protein (15.5 g per 100 g), shellfish aid in muscle repair and overall body maintenance.
- Rich in vitamin D (4 IU per 100 g), supporting bone health and immune function.
- Contains calcium (64 mg per 100 g), which is crucial for maintaining strong bones and teeth.
Dietary Considerations
Selection and Storage
Store shellfish in the coldest part of the refrigerator (32°F) and consume within 1-2 days. Keep live shellfish like clams and oysters in breathable containers to ensure they remain fresh.
Common Questions About Shellfish Nutrition
Is shellfish a good source of protein?
Yes, shellfish is an excellent source of protein, containing about 15.5 grams of protein per 100 grams. This makes it a lean protein option, ideal for building and maintaining muscle while keeping calorie intake moderate.
Can I eat shellfish on a keto diet?
Yes, shellfish is compatible with a keto diet as it is low in carbohydrates, containing only 4.9 grams of carbs per 100 grams. Its protein and fat content also align well with keto dietary requirements.
What are the health benefits of eating shellfish?
Shellfish is rich in nutrients like protein, healthy omega-3 fats, and essential vitamins and minerals such as selenium, zinc, and B vitamins. However, people with shellfish allergies or high sensitivities to sodium should avoid or limit consumption as it contains 348 mg of sodium per 100 grams.
What is the recommended portion size for shellfish?
A typical serving size of shellfish is about 3-4 ounces (85-113 grams), which provides approximately 130-160 calories. This portion size balances nutritional intake without exceeding daily caloric goals for most diets.
How does shellfish compare to other types of seafood?
Shellfish generally has a higher mineral content, such as zinc and selenium, compared to fish. It is also lower in omega-3 fatty acids than fatty fish like salmon. Cooking methods like steaming or grilling preserve its nutrient levels better than frying.
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.
- USDA FoodData - Shellfish DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
