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Seafood in sauce Calories
Protein- and vitamin B12-rich seafood dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Seafood in sauce (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 7.6 g of carbs, 28.4 g of protein, 6.3 g of fat and 1.3 g of fiber. Its 15.5 µg of B12 covers 645% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Seafood in sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
202
KCAL / 180G
Carbs
7.6g
· 3% DV
Protein
28.4g
· 57% DV
Fat
6.3g
· 8% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 57% · Fat 28%
Seafood in sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 738 mg | 32% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 1.3 g | 5% |
| Protein | 28.4 g | 57% |
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 in sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 202 kcal |
| 1 piece (small) | 35 g | 39 kcal |
| 100 g | 100 g | 112 kcal |
| ½ cup (small) | 100 g | 112 kcal |
| 6 piece (medium) | 150 g | 168 kcal |
| 1 cup (medium) | 180 g | 202 kcal |
| 10 piece (large) | 250 g | 280 kcal |
| 1.5 cup (large) | 270 g | 302 kcal |
| 1 serving (large) | 280 g | 314 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Seafood in sauce
What is seafood in sauce made of?
Seafood in sauce is a prepared dish of seafood served in or cooked with a sauce. It may include shrimp, mussels, squid, or fish, while the sauce can be tomato-based, creamy, or flavored with garlic and herbs.
What sauce goes best with seafood in sauce?
Tomato, garlic, lemon, and herb sauces all pair well with seafood in sauce; a light cream sauce is another common option. Choose a sauce that complements rather than masks the seafood, especially when the dish contains delicate fish or shellfish.
Can you make seafood in sauce with frozen mixed seafood?
Yes, frozen mixed seafood works for seafood in sauce. Thaw it safely and drain off excess liquid before cooking, so the sauce does not become watery. Add quick-cooking pieces later than fish or other ingredients that need more time.
Should you cook seafood before adding it to the sauce?
Usually, seafood in sauce is best cooked directly in the simmering sauce or added after the sauce is ready. This lets the seafood take on flavor without overcooking; add ingredients with different cooking times in stages.
Can seafood in sauce be served over pasta?
Yes, seafood in sauce is a natural pasta topping. Toss the cooked pasta with the sauce just before serving, and loosen a thick sauce with a splash of pasta water so it coats the noodles evenly.
Does lemon juice cook seafood in sauce?
No, lemon juice does not reliably cook seafood in sauce. It can change the texture of raw seafood, as in ceviche, but that is not a substitute for heat when a dish needs to be safely cooked.
Can you freeze seafood in sauce?
Yes, you can freeze seafood in sauce in an airtight, freezer-safe container, although cream sauces may separate and seafood can become softer after thawing. Cool and freeze leftovers promptly, then thaw them in the refrigerator before reheating.
How long does seafood in sauce last in the fridge?
Seafood in sauce keeps for three to four days in the refrigerator when stored promptly in a covered container at 40°F (4°C) or colder. Discard it if it sat at room temperature for more than two hours.
Can you reheat seafood in sauce?
Yes, seafood in sauce can be reheated. Warm only the portion you plan to eat, stirring until it is hot throughout; gentle reheating helps prevent shrimp, squid, and fish from turning tough.
Is seafood in sauce safe to eat during pregnancy?
Yes, seafood in sauce can be eaten during pregnancy if all the seafood is thoroughly cooked. Avoid raw or undercooked shellfish and fish, and follow local guidance on limiting fish species that may be high in mercury.
Seafood in sauce Vitamins & Minerals
Vitamins
B12
15.48µg · 645% DV
B3
5.04mg · 32% DV
B2
0.29mg · 22% DV
B6
0.29mg · 17% DV
Minerals
Selenium
67µg · 122% DV
Iodine
76µg · 51% DV
Phosphorus
342mg · 49% DV
Copper
0.34mg · 38% DV
Sodium
738mg · 32% DV
Potassium ⭐
468mg · 14% DV
Seafood in sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seafood in sauce
To burn the 202 calories in 1 serving (medium) (180 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 in sauce?
Seafood in sauce brings together seafood such as prawns, mussels or squid with a sauce; there is no single recipe or place of origin. The sauce may be tomato-based, buttery, creamy or built around stock, so both flavour and texture vary. It is served in many coastal cuisines, either as a starter or a main, often with bread, rice or pasta to catch the sauce. In Turkey, it may appear as a hot restaurant dish or a home-cooked meal alongside bread or pilaf. Seafood makes it a protein-rich choice, with 15.8 g of protein per 100 g. For a lighter plate, use a modest amount of sauce and pair it with vegetables or a fresh salad.
How Nutritious Is Seafood in sauce?
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 in sauce 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 in sauce Contain Allergens?
Contains these allergens:
Which Diets Is Seafood in sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Seafood in sauce Fat Profile
SATURATED
1.3g
MONOUNSATURATED
2.23g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 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.