Seafood Nutrition Facts

Calories, fat, protein, and carbohydrate values for Seafood.


There are 155 calories in Seafood.


Nutrition Facts
Serving Size:


oz (113 grams)

Amount Per Serving
Calories from Fat 35
Calories 155

% Daily Value*

Total Fat 3.9 grams

Saturated Fat 0.8 grams

Trans Fat 0 grams
Polyunsaturated Fat 1.3 grams
Monounsaturated Fat 1.1 grams

Cholesterol 92 milligrams

Sodium 467 milligrams

Potassium 386 milligrams

Total Carbohydrates 3 grams

Dietary Fiber 0 grams

Sugars 0.1 grams
Protein 25 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Meat / Poultry / Seafood > Prepared / Processed > Seafood & Fish

How long would it take to burn off 150 KCal?
Walking (3mph) 42 minutes
Running (6mph) 15 minutes
Bicycling (10mph) 21 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Seafood has long been recognized as a valuable source of nutrition and a delicious addition to our diets. Whether you’re a seafood enthusiast or someone looking to incorporate more nutritious options into your meals, understanding the characteristics, benefits, and drawbacks of seafood can help you make informed choices. In this article, we look at the nutritional value of seafood, its health benefits, and important considerations to keep in mind.

Characteristics of Seafood

Seafood includes a wide variety of edible aquatic animals, including fish, shellfish, and crustaceans. It is rich in essential nutrients such as protein, healthy fats, vitamins and minerals. The specific nutritional profile may vary depending on the type of seafood, but overall, seafood offers a number of health-promoting components.
Seafood benefits

  1. Excellent source of protein: Seafood is known for its high protein content. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy skin, hair, and nails.
  2. Healthy fats: Seafood is a valuable source of omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These omega-3 fats are important for brain health, reducing inflammation, supporting heart health, and promoting healthy vision.
  3. Vitamins and minerals: Seafood is rich in several vitamins and minerals, including vitamin D, vitamin B12, iodine, selenium, and zinc. Vitamin D is critical for bone health and immune function, while vitamin B12 supports nerve function and red blood cell production. Iodine is essential for thyroid function, and selenium and zinc act as antioxidants and support various bodily functions.
  4. Heart-healthy: Regular consumption of seafood, especially fatty fish such as salmon and tuna, has been linked to a reduced risk of heart disease. The omega-3 fatty acids found in seafood help lower blood pressure, reduce triglyceride levels, and reduce the risk of abnormal heart rhythms.
  5. Brain health: The omega-3 fatty acids in seafood have been linked to improved cognitive function and a reduced risk of age-related cognitive decline. They are particularly beneficial for brain and nervous system development during pregnancy and early childhood.
  6. Weight Management: Seafood is generally low in calories and can be a satisfying and nutritious option for those trying to manage their weight. It provides a good balance of protein, healthy fats and micronutrients without excessive calories.

Disadvantages and considerations

While seafood offers numerous health benefits, there are some considerations to keep in mind:

  1. Mercury content: Some types of seafood, especially larger predatory fish such as shark, swordfish, king mackerel, and tilefish, may contain higher levels of mercury. Pregnant women, nursing mothers, and young children should use caution and limit their consumption of these fish.
  2. Allergies and sensitivities: Seafood allergies are relatively common, and individuals with allergies or sensitivities should avoid eating seafood or consult a healthcare professional for guidance.
  3. Sustainability: Overfishing and environmental concerns are important factors to consider when choosing seafood. Choosing sustainably sourced seafood helps protect marine ecosystems and supports responsible fishing practices.

Bottom line

Seafood is a nutritious and versatile food group that offers a number of health benefits. It provides high-quality protein, essential omega-3 fatty acids, vitamins and minerals that support various bodily functions. Including seafood in your diet can promote heart health, brain function, and overall well-being. However, it’s important to be aware of potential drawbacks such as mercury content, allergies, and sustainability issues. By making informed choices and enjoying a variety of seafood options, you can reap the nutritional benefits while minimizing potential risks. Remember to consult a healthcare professional or dietitian for personalized advice based on your individual needs and circumstances.

Questions and Answers

Are all types of seafood equally nutritious?
While seafood, in general, is a nutritious food group, the nutritional composition can vary between different types of seafood. Some varieties, like fatty fish such as salmon and mackerel, are particularly rich in omega-3 fatty acids, while others may be lower in certain nutrients. It’s beneficial to include a variety of seafood in your diet to ensure a diverse range of nutritional benefits.
Can seafood be a part of a healthy weight management plan?
Yes, seafood can be a valuable addition to a healthy weight management plan. It is generally low in calories while providing high-quality protein, which can help promote satiety and support muscle maintenance. Additionally, the healthy fats found in seafood can contribute to a feeling of fullness and provide essential nutrients without excessive calorie intake.
Is it safe to consume seafood during pregnancy?
Consuming seafood during pregnancy can be safe and beneficial. However, it’s important to be mindful of potential risks associated with mercury content. Certain fish, such as shark, swordfish, king mackerel, and tilefish, may contain higher levels of mercury and should be avoided during pregnancy. Instead, pregnant women can choose low-mercury options like salmon, trout, and sardines, which provide essential omega-3 fatty acids and other nutrients important for fetal development.
What are some sustainable seafood options?
Sustainable seafood options are those that are caught or farmed using practices that minimize harm to the environment and protect fish populations. Some sustainable seafood choices include wild-caught Alaskan salmon, Pacific sardines, farmed oysters, and responsibly sourced shrimp. It’s helpful to look for certifications like the Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC) when purchasing seafood to ensure sustainability.
Can seafood allergies be a concern?
Yes, seafood allergies are relatively common and can cause adverse reactions ranging from mild to severe. People with known seafood allergies should avoid eating seafood. Common seafood allergens include fish such as salmon, tuna, and cod, and shellfish such as shrimp, crab, and lobster. If you suspect a seafood allergy or experience symptoms after eating seafood, it’s important to consult with a healthcare professional for proper diagnosis and guidance.