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Grilled seafood Calories
High protein, low carb, rich in selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Grilled seafood (150 g) has 192 calories. That works out to 128 calories per 100 g. It contains 2.7 g of carbs, 36.3 g of protein, 3.9 g of fat and 0 g of fiber. Its 9.3 µg of B12 covers 388% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled seafood Nutrition Facts
Selected: 1 serving (medium) · 150 g
192
KCAL / 150G
Carbs
2.7g
· 1% DV
Protein
36.3g
· 73% DV
Fat
3.9g
· 5% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 76% · Fat 18%
Grilled seafood nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 36.3 g | 73% |
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 Serving of Grilled seafood?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 192 kcal |
| 1 piece (small) | 45 g | 58 kcal |
| 1 piece (medium) | 75 g | 96 kcal |
| 2 piece (double) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (large) | 120 g | 154 kcal |
| 3 piece (triple) | 135 g | 173 kcal |
| 1 cup (whole) | 140 g | 179 kcal |
| 1 serving (large) | 220 g | 282 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Grilled seafood
How do you keep grilled seafood from drying out?
Grilled seafood stays moist when you use moderate heat and remove each piece as soon as it is cooked. Brush it lightly with oil, keep an eye on thin pieces, and avoid leaving mixed seafood on the grill for the same length of time.
Can you grill seafood in foil?
Yes, you can grill seafood in a foil packet, especially delicate fish or small pieces that might fall through the grate. Add a little oil and seasoning, seal the packet loosely, and open it carefully because hot steam escapes.
What is the best marinade for grilled seafood?
A simple marinade of olive oil, lemon, garlic, and herbs works well for grilled seafood. Keep marinating brief, particularly for shrimp and other small pieces, since acidic lemon juice can begin to change their texture.
How long does grilled seafood take to cook?
Grilled seafood cooks quickly, but the time varies by species and thickness. Thin shrimp or squid may be ready before a thick fish fillet, so check individual pieces for opaque flesh and doneness instead of relying on one timer.
Can you cook different kinds of seafood together on the grill?
Yes, different kinds of seafood can share the grill, but they may not finish at the same time. Arrange fish, shellfish, and squid so you can remove each as it cooks, and use separate utensils for raw and cooked food.
Is grilled seafood safe to eat if it is slightly undercooked?
No, grilled seafood should be cooked through, especially shellfish; undercooked seafood can carry harmful germs. Fish should turn opaque and separate easily, while shrimp should become firm and opaque rather than translucent.
Can you reheat grilled seafood without making it rubbery?
Yes, reheat grilled seafood gently in a covered pan or oven until hot throughout. High heat and prolonged reheating can make shrimp, squid, and fish tough, so use a low setting and stop once it is heated through.
Can you freeze leftover grilled seafood?
Yes, you can freeze grilled seafood in an airtight container once it has cooled promptly. Thaw it in the refrigerator and reheat it thoroughly; its texture may be softer after freezing, particularly for squid and shrimp.
Does grilled seafood help with weight loss?
Grilled seafood can fit a weight-loss meal because it is protein-rich and is often cooked with less added fat than fried seafood. Large portions, oily marinades, and creamy sauces can still make the meal more energy-dense.
Can you eat grilled seafood during pregnancy?
Yes, thoroughly cooked grilled seafood can be eaten during pregnancy, while raw or undercooked seafood should be avoided. Because seafood types differ in mercury content and personal guidance can vary, ask your healthcare professional about your choices.
Grilled seafood Vitamins & Minerals
Vitamins
B12
9.3µg · 388% DV
B3
5.7mg · 36% DV
Biotin
6µg · 20% DV
B5
0.83mg · 17% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
360mg · 51% DV
Iodine
51µg · 34% DV
Copper
0.27mg · 30% DV
Sodium
315mg · 14% DV
Potassium ⭐
435mg · 13% DV
Grilled seafood Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled seafood
To burn the 192 calories in 1 serving (medium) (150 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 Grilled seafood?
Grilled seafood is a simple preparation of fish and shellfish cooked over a grill or open flame. The mix varies with the catch and local tradition; along Mediterranean coasts, it often includes choices such as prawns, squid, octopus or fish. Grilling gives the outside a light char while keeping the flesh tender, with a clean, savoury taste that benefits from a squeeze of lemon.
It is commonly served as a main course or shared platter, alongside salad, vegetables or bread. In Turkey, you may also find it among the meze at a fish meal. It is high in protein and low in carbohydrates; for a lighter plate, pair it with vegetables and go easy on added oil or rich sauces.
How Nutritious Is Grilled seafood?
Nutrient density
Very high
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 Grilled seafood Processed?
NOVA 2
Minimally 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 Grilled seafood Contain Allergens?
Contains these allergens:
Which Diets Is Grilled seafood Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Grilled seafood Fat Profile
SATURATED
0.87g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.