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Marinated Seafood Calories
Rich in protein and omega-3, low calorie, assorted seafood (shrimp, squid, mussels, fish) marinated with lemon, olive oil, and spices.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Marinated Seafood (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 2.4 g of carbs, 19.2 g of protein, 4.8 g of fat and 0.6 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Marinated Seafood Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
2.4g
· 1% DV
Protein
19.2g
· 38% DV
Fat
4.8g
· 6% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 59% · Fat 34%
Marinated Seafood nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 19.2 g | 38% |
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 Marinated Seafood?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 1 piece (small) | 40 g | 44 kcal |
| 1 piece (medium) | 60 g | 66 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 1 piece (large) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 150 g | 165 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 cup (large) | 220 g | 242 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Marinated Seafood
What is Marinated Seafood?
Marinated Seafood is a dish of seafood such as shrimp, squid, mussels, or fish seasoned with ingredients like lemon, olive oil, and spices. The seafood may be cooked or raw, so the preparation method matters when ordering or making it.
How do you make Marinated Seafood at home?
To make Marinated Seafood, toss cleaned seafood with lemon juice, olive oil, and seasonings. For a safer, simpler home version, cook the seafood first, let it cool, then marinate it in the refrigerator; acid alone does not make raw seafood safe.
Is Marinated Seafood raw or cooked?
Marinated Seafood can be made with either cooked or raw seafood; the word “marinated” does not tell you which. Some recipes use cooked shrimp or mussels, while ceviche-style versions use raw seafood, so ask how it was prepared if that matters to you.
Does lemon juice cook the seafood in Marinated Seafood?
No, lemon juice does not reliably cook or make raw seafood safe in Marinated Seafood. It changes the seafood’s color and texture, but does not reliably eliminate harmful germs. Use properly cooked seafood or follow safe handling guidance for raw seafood.
How long does Marinated Seafood last in the fridge?
Keep Marinated Seafood covered in the refrigerator and eat it promptly. Raw seafood should not be left sitting in marinade for an extended time, and discard the dish if it smells unpleasant, feels slimy, or has been left unrefrigerated too long.
What seafood goes into Marinated Seafood?
Marinated Seafood commonly includes shrimp, squid, mussels, or fish, either alone or in a mix. Since these ingredients cook at different rates, cook each type appropriately before combining them, or follow a recipe designed specifically for a mixed seafood platter.
What should you serve with Marinated Seafood?
Serve Marinated Seafood with crusty bread, a green salad, potatoes, or rice. Simple sides complement the lemon-and-olive-oil dressing without overwhelming it; fresh herbs or extra lemon at the table can also bring out the seafood’s flavor.
Can you freeze Marinated Seafood?
Yes, you can freeze Marinated Seafood, though thawing may soften the texture of squid and mussels. Freeze it while fresh in an airtight container, thaw it in the refrigerator, and do not refreeze seafood once it has thawed.
Can you cook Marinated Seafood after marinating it?
Yes, Marinated Seafood can be cooked after marinating, provided the ingredients and marinade have been kept chilled. Pat excess marinade off before cooking to improve browning, and never use marinade that touched raw seafood as a finishing sauce unless it is thoroughly cooked.
Is Marinated Seafood safe to eat during pregnancy?
Marinated Seafood is generally a safer choice during pregnancy when the seafood is fully cooked and properly refrigerated. Avoid raw, lemon-marinated seafood because citrus does not reliably kill harmful germs; follow your clinician’s advice if you have individual dietary restrictions.
Marinated Seafood Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
2.52mg · 16% DV
B5
0.6mg · 12% DV
B2
0.14mg · 11% DV
Minerals
Iodine
72µg · 48% DV
Selenium
26µg · 47% DV
Phosphorus
216mg · 31% DV
Sodium
420mg · 18% DV
Potassium ⭐
264mg · 8% DV
Marinated Seafood Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Marinated Seafood
To burn the 132 calories in 1 serving (medium) (120 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 Marinated Seafood?
Marinated Seafood brings together ingredients such as shrimp, squid, mussels and fish, tossed with lemon, olive oil and spices and left to take on their flavours. This Mediterranean-style preparation varies with the catch and the seasoning, while keeping the distinct textures of the different seafood in the mix.
Serve it chilled or at room temperature as a starter, a meze-style sharing plate, or a light lunch with salad. The citrus gives a bright, fresh edge, balanced by the smoothness of olive oil and the seafood’s tender, sometimes pleasantly springy bite. It is protein-rich and relatively light at about 110 calories per 100 g. Pair it with greens or crusty bread, depending on how substantial you want the meal to be.
How Nutritious Is Marinated Seafood?
Nutrient density
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 Marinated 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 Marinated Seafood Contain Allergens?
Contains these allergens:
Which Diets Is Marinated 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
Marinated Seafood Fat Profile
SATURATED
0.84g
MONOUNSATURATED
2.04g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.