Sea, sand, and surf—three words that often go together, as does seafood. This combination of beachside favorites may surprise you, but it’s not all fun and games when it comes to calorie counting. Boiled seafood contains some surprisingly high amounts of calories that may give you pause before you order.
So, nutritional info. Boiled seafood is definitely not a light-calorie food option. Crab, for example, contains over 100 calories per 4 oz. Lobster has approximately the same amount per 4 oz. Shrimp contains a little less—around 90 calories per 4 oz. But there’s an upside: all of these boiled seafoods are packed with protein. An ounce of lobster will get you 9 g of protein, and crab even more, at 10 g. Shrimp delivers 7 g of protein per 4 oz.
When it comes to eating seafood, it’s important to keep an eye out on additives. Restaurants usually add butter and sauces to enhance the flavor of boiled seafood, which can increase calorie counts significantly. Cream-based sauces can add up to 100+ calories per tablespoon. Now, when you add that to your crab legs or lobster, you’ve probably ended up with a dish that’s quite a bit higher in calories than you had expected.
If you’re looking to enjoy a seafood dish but want to keep an eye on your calorie count, opting for boiled seafoods is still an option. By choosing to skip the butter and sauces, you can still enjoy boiled seafood and reap their nutritional benefits without all the extra calories. Plus, you can also add veggies, such as broccoli or cauliflower, to your plate as a bonus side to make sure you’re getting all your nutrients in.
Calories in Seafood
Seafood is an excellent choice for health-conscious individuals looking to enjoy a nutrient-packed meal. Not only is seafood low in fat and carbohydrates, but it’s also packed with vitamins, minerals, and other vital nutrients. Furthermore, seafood is packed full of omega-3 fatty acids, which have numerous health benefits. But, what about the calories in seafood?
Calorie counts can vary widely across different types of seafood. Leaner fish, such as salmon and cod, have fewer calories than fatty fish like mackerel or tuna. Generally speaking, a 4-ounce serving of cooked, skinless salmon will have around 140-150 calories. Halibut is slightly higher, with around 160 calories, whereas swordfish is closer to 200 calories.
Regardless of the type, seafood is naturally high in protein and low in saturated fat, making it an excellent source of lean protein.
Shellfish is especially in high demand, but also has slightly higher calories. For example, a 4-ounce portion of cooked, peeled shrimp will have approximately 150-170 calories. Oysters contain approximately 110 calories per 4-ounce serving, whereas a 4-ounce serving of cooked clams will have about 160 calories.
In addition, many varieties of seafood contain healthy, unsaturated fats. Omega-3 fatty acids are abundantly present in many species of seafood, including salmon, mackerel, and herring. It’s recommended to have 2-3 servings of these fatty fish per week to get the recommended daily intake of omega-3 fats.
The nutritional benefits of seafood make it an excellent health food. Whether you’re trying to lose weight, gain muscle, or just maintain a balanced diet, seafood is an excellent choice. Not only is it low in calories and high in protein, but it’s also packed with vital minerals and vitamins. To learn more about the calories in seafood, visit your local seafood store for more information.