Seafood — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Seafood nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 106 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 21 g | 42% |
| Sodium | 261 mg | 11.35% |
| Total Fat | 2 | 2.56% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
21 g
💪 High Protein Content
Seafood facts & tips
Health benefits
- Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
- High in protein, essential for muscle growth, repair, and overall body function.
- Contains essential vitamins and minerals such as Vitamin D, B12, iodine, selenium, and zinc, which support overall health and well-being.
- Supports heart health by improving cholesterol levels and reducing the risk of heart disease.
- Low in saturated fat, making it a healthy protein option for maintaining a balanced diet.
Health risks
- Potential for mercury contamination particularly in larger fish and certain types of seafood, which can pose health risks if consumed in large quantities, especially for pregnant women and young children.
- Risk of allergic reactions in individuals with seafood allergies, causing symptoms like itching, swelling, or anaphylaxis.
- Potential for contamination with harmful bacteria, viruses, or parasites, particularly in raw or undercooked seafood, leading to foodborne illness.
- Environmental concerns related to overfishing and the sustainability of certain seafood species, which can impact marine ecosystems and species populations.
How to choose seafood
Fresh seafood should have clear, bright eyes and clean, glistening skin. It should smell like the ocean, not fishy, indicating it is fresh. Shellfish should be closed or close when tapped.
Do not purchase seafood that has an ammonia smell or looks slimy. Seafood with dull skin or eyes should also be avoided, as it suggests it is not fresh.
How to store seafood
Fresh seafood should be stored in the refrigerator, ideally on a bed of ice in an airtight container. Keeping it cold helps maintain its freshness for up to two days. For longer storage, consider freezing the seafood.
Exposure to air and fluctuating temperatures can cause seafood to spoil rapidly. Avoid leaving it at room temperature for extended periods. Always use clean utensils and surfaces to prevent cross-contamination with other foods.
✅ Extra Tip
How long does it last?
Seafood can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, seafood can be frozen for up to 3-6 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.
What to do with leftovers?
Leftover seafood can be used in a variety of savory dishes. Add it to pasta dishes, salads, or risottos for a flavorful protein, or mix it into a seafood stew or chowder with potatoes, corn, and cream. Seafood is also great when used as a topping for pizzas or flatbreads, paired with garlic, lemon, and fresh herbs.
Use leftover seafood in a seafood paella with rice, saffron, and vegetables, or mix it into a stir-fry with vegetables and a savory sauce. If you have a lot of seafood, consider making a batch of seafood cakes by mixing the seafood with breadcrumbs, eggs, and seasonings, then frying until golden. Seafood can also be used in a seafood salad with greens, avocado, and a citrus vinaigrette, or served over a bed of pasta with a creamy sauce. For a quick snack, enjoy seafood with crackers and a dipping sauce, or mix it into a grain bowl with quinoa and roasted vegetables.
👨⚕️️ Medical disclaimer
How seafood supports specific health conditions
Seafood, such as shrimp, fish, and shellfish, is a high-protein food that supports muscle health and tissue repair. Many types of seafood are rich in omega-3 fatty acids, promoting heart health by lowering cholesterol and reducing inflammation. Seafood is also a good source of essential vitamins and minerals, such as vitamin D and selenium, supporting bone health and immune function. Its versatility makes it a nutritious option for balanced meals.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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