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Shellfish Calories
High in protein, vitamin B12, selenium, and zinc
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shellfish (120 g) has 119 calories. That works out to 99 calories per 100 g. It contains 3.6 g of carbs, 24 g of protein, 1.8 g of fat and 0 g of fiber. Its 13.2 µg of B12 covers 550% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Shellfish Nutrition Facts
Selected: 1 serving (medium) · 120 g
119
KCAL / 120G
Carbs
3.6g
· 1% DV
Protein
24g
· 48% DV
Fat
1.8g
· 2% 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 11% · Protein 76% · Fat 13%
Shellfish nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 3.6 g | 1% |
| 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 Shellfish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 119 kcal |
| 1 piece (small) | 15 g | 15 kcal |
| 1 ounce (whole) | 28 g | 28 kcal |
| 3 piece (medium) | 45 g | 45 kcal |
| 6 piece (large) | 90 g | 89 kcal |
| 100 g | 100 g | 99 kcal |
| 1 cup (whole) | 140 g | 139 kcal |
| 1 serving (large) | 180 g | 178 kcal |
| 250 g | 250 g | 248 kcal |
Calculated from 99 calories per 100 g.
Frequently Asked Questions About Shellfish
What foods count as shellfish?
Shellfish includes both crustaceans and shell-bearing mollusks. Shrimp, crab, and lobster are crustaceans; clams, oysters, mussels, and scallops are mollusks. Despite the name, not every shellfish has a hard outer shell.
What are the symptoms of a shellfish allergy?
A shellfish allergy can cause hives, itching, stomach symptoms, swelling, or breathing problems after eating shellfish. Trouble breathing is an emergency; seek urgent care, and ask a doctor about any suspected allergic reaction.
Is shellfish the same as fish?
No, shellfish and fish are different groups of seafood. Shrimp and crab are crustaceans, while clams and mussels are mollusks; fish are vertebrates. Someone who reacts to one may not react to the other.
How can you tell if shellfish is fresh?
Fresh shellfish should smell clean and briny, not sour or ammonia-like. Live mussels and clams should have closed shells or close when tapped; discard any with cracked shells or ones that stay open.
How do you cook shellfish safely?
Cook shellfish thoroughly until shrimp turn opaque and shell-bearing mollusks open. Discard mussels or clams that remain closed after cooking, and avoid cross-contamination by keeping raw shellfish and its juices away from ready-to-eat food.
Can shellfish be frozen?
Yes, shellfish can be frozen, preferably while fresh and in an airtight, freezer-safe package. Thaw it in the refrigerator rather than on the counter, and cook thawed shellfish promptly; quality may change after freezing.
How long does cooked shellfish last in the fridge?
Cooked shellfish keeps best in a covered container in the refrigerator and should be eaten promptly. If it has sat out for a long time, smells off, or was stored warm, discard it rather than tasting it.
Can you eat shellfish raw?
Raw shellfish can carry bacteria and viruses, so cooking is the safer choice. Lemon juice, hot sauce, or alcohol does not reliably make raw shellfish safe; people at higher risk of severe illness should avoid it.
Is shellfish high in mercury?
Most commonly eaten shellfish, such as shrimp, clams, and oysters, are generally low in mercury compared with large predatory fish. Mercury levels vary by species and source, so follow local seafood advisories when available.
Can you eat shellfish during pregnancy?
Yes, pregnant people can generally eat shellfish that has been cooked thoroughly, but should avoid raw or undercooked shellfish. If you have a pregnancy complication or specific dietary advice, check with your clinician.
Shellfish Vitamins & Minerals
Vitamins
B12
13.2µg · 550% DV
B3
2.88mg · 18% DV
Biotin
4.8µg · 16% DV
B5
0.6mg · 12% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
276mg · 39% DV
Copper
0.3mg · 33% DV
Iodine
42µg · 28% DV
Sodium
336mg · 15% DV
Potassium ⭐
312mg · 9% DV
Shellfish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shellfish
To burn the 119 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 Shellfish?
Shellfish is a broad group of edible aquatic animals, including mussels, oysters and clams, as well as shrimp, crab and lobster. They feature in coastal cooking around the world and are enjoyed in many forms, from simply steamed mussels to grilled prawns or crab dishes.
Their flavour ranges from gently sweet and briny to more delicate, while the texture can be tender or pleasantly firm. Lemon, garlic, herbs and butter or olive oil are familiar accompaniments; serve them as a starter, in pasta, or alongside bread and salad. Shellfish is protein-rich, with 20 g of protein per 100 g in the listed nutrition profile. For a lighter meal, choose steaming or grilling over frying and pair it with vegetables.
How Nutritious Is Shellfish?
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
High
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 Shellfish 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 Shellfish Contain Allergens?
No known major allergens
Which Diets Is Shellfish 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
Shellfish Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.48g
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.