Seafood Nutrition

Be Seafood Smart

Did you know that seafood is one of the most nutritious foods you can eat? It’s called a “nutrient dense food” which means it offers large quantities of protein, significant amounts of vitamins and minerals, all without high levels of saturated fats and calories.

Seafood is naturally low in fat, saturated fat, sodium and cholesterol, and is an excellent source of complete protein, providing all the essential amino acids. And, the protein in seafood is easily digestible. It is also particularly rich in B vitamins and minerals such as iodine, calcium, magnesium, potassium, sulfur, fluorine, selenium, copper and zinc.

Omega-3’s

Perhaps seafood’s greatest nutrition claim to fame is that the fat found in it contains Omega-3 Polyunsaturated Fatty Acids. These lower the level of triglycerides in the blood, reduce blood pressure and make the blood less likely to clot. That means it reduces the likelihood of cardiovascular disease and heart attacks.

Omega-3’s may also play a valuable role in treating chronic diseases such as arthritis and diabetes, relieving migraine headaches and guarding against certain kinds of cancer.

All fish and shellfish contain Omega-3’s, but in general the higher the fat content of fish, the higher its Omega-3 content.

• Low-fat fish (less than 2.5%)
  • Cod
  • Pacific Halibut
  • Pollock
  • Grouper
  • Shark
  • Flounder
  • Sole
  • Red Snapper
  • Haddock
• Medium-fat fish (2.5 – 5%)
  • Atlantic Halibut
  • Yellowfin Tuna
  • Swordfish
  • Bluefish
• High-fat fish (over 5%)
  • Salmon
  • Mackerel
  • Albacore Tuna
  • Bluefin Tuna
  • Sardines
  • Herring
  • Anchovies
  • Trout

Cholesterol

Finfish are generally low in cholesterol, with shellfish having low to moderate amounts. Even cholesterol levels of many molluscan shellfish are much lower than previously thought.

Cholesterol levels in lobster and crabmeat are similar to dark chicken meat; in shrimp it varies by species but is generally 1-2 times higher than dark chicken meat, but far less than eggs. A 3 ounce uncooked serving of shrimp has approximately 152mg of cholesterol.