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Seafood Calories
Rich in protein and omega-3, low in fat, contains various vitamins and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Seafood (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 1.2 g of carbs, 24 g of protein, 2.4 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Seafood Nutrition Facts
Selected: 1 serving (medium) · 120 g
132
KCAL / 120G
Carbs
1.2g
· 0% DV
Protein
24g
· 48% DV
Fat
2.4g
· 3% 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 4% · Protein 78% · Fat 18%
Seafood nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
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?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 132 kcal |
| 1 piece (small) | 40 g | 44 kcal |
| 1 serving (small) | 80 g | 88 kcal |
| 1 piece (large) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 150 g | 165 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 cup (large) | 200 g | 220 kcal |
| 1 pack (jumbo) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Seafood
What counts as seafood?
Seafood includes edible animals from the sea, such as finfish, shellfish, crustaceans and mollusks. Salmon, shrimp, mussels, squid and octopus are all seafood, although their flavors, cooking methods and food-safety risks differ.
What is the difference between fish and shellfish in seafood?
Fish are finned aquatic animals, while shellfish is a broad food term for shell-bearing or shelled animals such as shrimp, crab, clams and oysters. The distinction matters because shellfish and fish can trigger different allergic reactions and need different preparation.
Is seafood good for you?
Yes, seafood can be a nutritious part of meals, providing protein and, in some types, omega-3 fats. Choose a variety of species and cooking methods; heavily fried seafood and salty sauces can make a meal less balanced.
How do you know when seafood is cooked?
Cooked seafood should be opaque and firm; fish should separate easily with a fork, and shellfish should be fully cooked. Discard shellfish that remain closed after cooking, and use a food thermometer when you need a precise safety check.
Why does seafood get rubbery?
Seafood usually turns rubbery when it is overcooked. Shrimp, squid and other delicate seafood cook quickly, so remove them from the heat as soon as their texture and appearance show they are done.
How should you thaw frozen seafood?
Thaw frozen seafood in the refrigerator for the safest, most even result. For quicker thawing, seal it in a leakproof bag and place it in cold water, then cook it promptly; do not leave it on the counter.
How long do seafood leftovers keep in the fridge?
Refrigerate cooked seafood leftovers promptly in a covered container and eat them within a short period, following local food-safety guidance. If you will not use them soon, freeze them; discard leftovers that smell off or were left out too long.
Is it safe to eat raw seafood?
Raw seafood is not risk-free: parasites and harmful bacteria may survive when it is uncooked. Choose products intended for raw service, handle them carefully, and avoid raw seafood if you are pregnant, immunocompromised, older or feeding a young child.
Can you eat seafood during pregnancy?
Yes, cooked seafood can be part of a pregnancy diet; choose lower-mercury options and avoid raw or undercooked fish and shellfish. Because mercury guidance varies by species and location, ask your healthcare professional which local choices are suitable.
Which seafood is high in mercury?
Mercury levels are especially high in some large predatory fish, such as shark, swordfish and certain types of tuna. Choose a variety of lower-mercury seafood and follow local advisories, which identify species and catch areas that may need limits.
Seafood Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
Vitamin D
2.4µg · 12% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
240mg · 34% DV
Iodine
48µg · 32% DV
Sodium
300mg · 13% DV
Potassium ⭐
312mg · 9% DV
Seafood Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 Seafood?
Seafood is a broad term for edible sea life, including fish as well as shrimp, mussels and squid. What appears on the plate varies with the coast and season, from simple grilled fish to shellfish dishes and mixed seafood stews.
Around the world, it may be served grilled, baked, steamed or folded into rice, pasta and soups; lemon, herbs and fresh vegetables are common partners. Seafood is generally protein-rich and relatively low in fat, though its nutritional profile varies by species—oily fish also provide omega-3 fats. For a lighter meal, choose grilled or steamed seafood and pair it with vegetables rather than a rich, creamy sauce.
How Nutritious Is 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 Seafood Processed?
NOVA 1
Unprocessed
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 Contain Allergens?
Contains these allergens:
Which Diets Is 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
Seafood Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.96g
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.