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Seafood pasta Calories
Protein-rich pasta dish with mixed seafood
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Seafood pasta (220 g) has 356 calories. That works out to 162 calories per 100 g. It contains 44.9 g of carbs, 20 g of protein, 10.6 g of fat and 3.5 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Seafood pasta Nutrition Facts
Selected: 1 cup (medium) · 220 g
356
KCAL / 220G
Carbs
44.9g
· 16% DV
Protein
20g
· 40% DV
Fat
10.6g
· 14% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 23% · Fat 26%
Seafood pasta nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 356 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 2.42 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 616 mg | 27% |
| Total carbohydrate | 44.9 g | 16% |
| Fiber | 3.5 g | 13% |
| Protein | 20 g | 40% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Seafood pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 356 kcal |
| 1 ounce (small) | 28 g | 45 kcal |
| 1 piece (small) | 90 g | 146 kcal |
| 100 g | 100 g | 162 kcal |
| 1 serving (small) | 180 g | 292 kcal |
| 2 piece (medium) | 180 g | 292 kcal |
| 1 serving (large) | 250 g | 405 kcal |
| 1 cup (large) | 300 g | 486 kcal |
| 1 pack (whole) | 350 g | 567 kcal |
Calculated from 162 calories per 100 g.
Frequently Asked Questions About Seafood pasta
What seafood goes in seafood pasta?
Seafood pasta commonly includes shrimp, mussels, squid, or pieces of fish, either alone or in a mix. Recipes vary by region; add different seafood types according to their cooking times so delicate pieces do not overcook.
How do you make seafood pasta at home?
Cook the pasta separately, then briefly sauté garlic and seafood in olive oil before tossing them together with a little pasta water. Add the seafood near the end of cooking so it stays tender rather than turning tough.
Why is the seafood in my seafood pasta rubbery?
Seafood in seafood pasta is usually rubbery because it has been cooked too long. Shrimp and squid can toughen quickly, so cook them just until done and account for differences in cooking time among the types in your mix.
Should seafood pasta have a tomato or cream sauce?
Seafood pasta works with either tomato or cream sauce. Tomato and olive oil make a lighter-tasting sauce that lets the seafood stand out, while cream gives the dish a richer texture; neither is required for an authentic version.
Can you use frozen seafood in seafood pasta?
Yes, frozen seafood works well in seafood pasta. Thaw it first and drain away excess liquid before adding it to the pan, otherwise it can water down the sauce and make the ingredients cook unevenly.
What pasta shape is best for seafood pasta?
Long shapes such as linguine or spaghetti are popular for seafood pasta because they coat easily with an oil- or tomato-based sauce. Short shapes also work, especially when the recipe has a thicker sauce or small seafood pieces.
How long does seafood pasta last in the fridge?
Seafood pasta keeps in a covered container in the refrigerator for about one to two days. Refrigerate it promptly, reheat only the portion you plan to eat until steaming hot, and avoid reheating the same leftovers repeatedly.
What should you serve with seafood pasta?
Serve seafood pasta with a simple green salad, lemon wedges, or crusty bread. These sides complement the savory sauce without making the meal feel too heavy, particularly if the pasta is already made with cream.
Is seafood pasta healthy?
Seafood pasta can be a balanced meal because seafood provides protein and pasta supplies energy. A tomato or olive-oil sauce with vegetables keeps it lighter than a large serving with a heavy cream sauce.
Can you eat seafood pasta during pregnancy?
Yes, seafood pasta can be eaten during pregnancy if all the seafood is thoroughly cooked and served hot. Avoid raw or undercooked seafood; ask your healthcare professional if you have a specific pregnancy-related concern.
Seafood pasta Vitamins & Minerals
Vitamins
B12
2.42µg · 101% DV
B3
4.18mg · 26% DV
Biotin
4.62µg · 15% DV
B2
0.2mg · 15% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
260mg · 37% DV
Iodine
53µg · 35% DV
Copper
0.26mg · 29% DV
Sodium
616mg · 27% DV
Potassium ⭐
343mg · 10% DV
Seafood pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seafood pasta
To burn the 356 calories in 1 cup (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Seafood pasta?
Seafood pasta brings pasta together with a mix of seafood, such as prawns, mussels or squid. It is especially associated with Italian coastal cooking and the wider Mediterranean, though recipes vary: the sauce may be tomato-based, garlicky and oil-based, or richer.
It is usually served warm as a main course, often with herbs or a squeeze of lemon. Pasta provides carbohydrates, while the seafood adds protein, making it a filling meal. For a lighter version, choose a tomato or olive-oil sauce rather than a creamy one, and serve it with a crisp salad.
How Nutritious Is Seafood pasta?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Seafood pasta Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Seafood pasta Contain Allergens?
Contains these allergens:
Which Diets Is Seafood pasta Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Seafood pasta Fat Profile
SATURATED
2.42g
MONOUNSATURATED
3.52g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.