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Seafood sautéed Calories
Mixed seafood sautéed in olive oil, rich in protein and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Seafood sautéed (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 3 g of carbs, 25.5 g of protein, 5.3 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Seafood sautéed Nutrition Facts
Selected: 1 serving (medium) · 150 g
165
KCAL / 150G
Carbs
3g
· 1% DV
Protein
25.5g
· 51% DV
Fat
5.3g
· 7% 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 7% · Protein 63% · Fat 30%
Seafood sautéed nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 25.5 g | 51% |
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 Seafood sautéed?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (small) | 60 g | 66 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 piece (medium) | 100 g | 110 kcal |
| 1 cup (medium) | 120 g | 132 kcal |
| 1 cup (large) | 180 g | 198 kcal |
| 1 serving (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Seafood sautéed
What is seafood sauté made of?
Seafood sauté is a dish of seafood quickly cooked in a hot pan, usually with olive oil. A mix may include shrimp, squid, mussels, or pieces of fish, with garlic, herbs, or vegetables added for flavor.
How do you make seafood sauté at home?
Make seafood sauté by cooking the seafood briefly in a hot pan with olive oil and seasonings. Add ingredients according to how quickly they cook: squid and shrimp can turn tough or dry if left in the pan too long.
Why does seafood sauté turn watery?
Seafood sauté can turn watery when frozen seafood goes into the pan before thawing and draining, or when the pan is overcrowded. Thaw and drain the seafood first, then cook in batches so moisture can evaporate.
What seafood works best in seafood sauté?
Shrimp, squid, and mussels are common choices for seafood sauté, and fish or octopus can also be added. Since different seafood cooks at different speeds, put firmer or slower-cooking pieces in the pan first.
Can you make seafood sauté with frozen seafood?
Yes, seafood sauté can be made with frozen seafood. Thaw it safely in the refrigerator and drain it well before cooking; adding it frozen can release excess water and make the ingredients cook unevenly.
What should you serve with seafood sauté?
Serve seafood sauté with rice, pasta, crusty bread, or a simple salad. Lemon and fresh herbs brighten the dish, while a starchy side helps make it a more filling meal.
How do you keep seafood sauté from getting rubbery?
Keep seafood sauté tender by cooking the seafood briefly and avoiding a crowded pan. Squid can become rubbery when overcooked, while shrimp becomes dry; remove each ingredient as soon as it is cooked through.
How long does seafood sauté last in the fridge?
Seafood sauté keeps for up to two days in the refrigerator when stored promptly in a sealed container. Refrigerate leftovers rather than leaving them at room temperature, and reheat only the portion you plan to eat.
Can you reheat seafood sauté the next day?
Yes, you can reheat seafood sauté the next day if it has been refrigerated safely. Warm it gently in a pan until hot throughout, and avoid repeated reheating, which can dry out the seafood.
Is seafood sauté a good choice for a high-protein meal?
Yes, seafood sauté can be a high-protein meal because its main ingredients are seafood. Pair it with vegetables and a grain or another filling side to make a balanced plate.
Seafood sautéed Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B3
3.15mg · 20% DV
B5
0.9mg · 18% DV
B2
0.17mg · 13% DV
Minerals
Selenium
48µg · 87% DV
Iodine
60µg · 40% DV
Phosphorus
270mg · 39% DV
Sodium
480mg · 21% DV
Potassium ⭐
390mg · 11% DV
Seafood sautéed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seafood sautéed
To burn the 165 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 Seafood sautéed?
Seafood sautéed brings together mixed seafood, such as shrimp, squid and fish, cooked briefly in olive oil. It fits naturally into Mediterranean coastal cooking, though the exact mix varies with the catch and the cook; it is also a familiar kind of dish in Turkish seafood restaurants and home kitchens.
The seafood stays tender, with lightly browned edges and a savoury olive-oil finish. Serve it hot as a shared starter or as a main with salad, bread and lemon. It is protein-rich and relatively low in carbohydrates: a 100 g portion provides 17 g of protein and 2 g of carbohydrates. For a lighter plate, use olive oil sparingly and add vegetables.
How Nutritious Is Seafood sautéed?
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 Seafood sautéed 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 Seafood sautéed Contain Allergens?
Contains these allergens:
Which Diets Is Seafood sautéed 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
Seafood sautéed Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.