Seafood Nutrition and Health
Seafood is:
-- Low in calories
-- An excellent source of protein
-- Low-fat source of omega-3 fatty acids
-- Low in sodium
-- A source of minerals and vitamins
Benefits of Fin Fish
Fish that have more fat, such as mackerel, swordfish, bluefish and trout, are recommended for their omega-3 fatty acids, which is "good fat" because it is unsaturated. Studies have found that omega-3 fatty acids play a role in: decreasing the risk of cardiovascular diseases; providing protection against bronchitis and emphysema associated with smoking; assist in optimal brain, nerve, and eye development in children; and easing depression.
Research in which heart patients were advised to eat at least two portions of fish a week found that patients who took this advice lived longer than those who did not eat fish.
Other research has found that eating small amounts of fish (seven ounces or more per week), even lean fish, was associated with protection against heart disease.
Lean fish such as flounder, grouper, mahi-mahi, catfish, tilapia and shellfish are excellent sources of low-fat protein.
Benefits of Shellfish
Medical researchers emphasize that reducing the total amount of fat and saturated fat is generally more important than limiting cholesterol. Most shellfish, clams, crabs, and oysters contain insignificant amounts of fat and saturated fat and are low in cholesterol. Shrimp and lobster contain higher amounts of cholesterol; however, they are exceptionally low in fat and saturated fat. The low levels of fat and saturated fat make all shellfish an important part of a healthy diet.
You can eat shrimp, or any other shellfish, more than once a week and stay within the dietary recommendations limiting cholesterol intake to less than 300 milligrams a day (unless you are on a low-cholesterol diet). For example, a moderate portion of shellfish (9-12 medium-size shrimp) contains 150 milligrams of cholesterol.
Mixing shrimp and other shellfish with salads, and stir-fry and pasta entrees, is a nutritious idea for stretching seafood ingredients. Mixed dishes reduce the amount of cholesterol in each serving.
Mercury Advisory
For women of child-bearing age and small children there are health hazards associated with mercury in some species of fish. For additional information go to these web sites:
- Visit the U.S. Food and Drug Administration Web Site
- Visit the U.S. Environmental Protection Agency Web Site
- Visit the Florida Department of Health Fish Consumption Advisory Web Site
Nutritional Values for Florida Seafood
Approximate values for 4 ounces (114 g) of raw, edible
portions. |
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| Species | Cal. | Cal. from Fat | Total Fat | Sat. Fat | Choles- terol |
Sodium | Total Carb. |
Protein | Iron | Omega-3 Fatty Acid |
| g | g | mg | mg | g | g | %DV | g | |||
| Amberjack | 120 | 20 | 2 | 0 | 50 | 40 | 0 | 24 | 4 | 0.26 |
| Bluefish | 130 | 30 | 3 | 1 | 65 | 65 | 0 | 23 | 4 | 0.77 |
| Catfish (farm-raised) |
110 | 25 | 3 | 0.5 | 60 | 70 | 0 | 21 | 4 | 0.37 |
| Clams | 50 | 10 | 1 | 0 | 45 | 65 | 3 | 10 | 20 | 0.15 |
| Crab, Blue | 90 | 10 | 1 | 0 | 80 | 320 | 0 | 19 | 6 | 0.32 |
| Crab, Golden (cooked, 3oz/85g) |
80 | 15 | 1.5 | 0 | 50 | 280 | 0 | 16 | 2 | NA |
| Crab, Stone (cooked, 3oz/85g) |
60 | 0 | 0 | 0 | 45 | 300 | 0 | 15 | 0 | NA |
| Flounder | 100 | 10 | 1 | 0 | 70 | 55 | 0 | 23 | 2 | 0.21 |
| Grouper | 110 | 20 | 2 | 0 | 55 | 65 | 0 | 23 | 6 | 0.26 |
| Lobster, Spiny | 90 | 15 | 1.5 | 0 | 120 | 140 | 1 | 18 | 8 | 0.38 |
| Mackerel, King | 120 | 15 | 2 | 0.5 | 55 | 65 | 0 | 23 | 6 | 0.11 |
| Mackerel, Spanish | 150 | 50 | 6 | 2 | 85 | 55 | 0 | 23 | 6 | 0.35 |
| Mahi-Mahi | 100 | 10 | 1 | 0 | 80 | 100 | 0 | 22 | 10 | 0.3 |
| Mullet | 130 | 35 | 4 | 1.5 | 55 | 85 | 0 | 21 | 2 | 1.1 |
| Oysters | 80 | 20 | 2 | 0.5 | 55 | 190 | 4 | 9 | 45 | 0.61 |
| Scallops | 100 | 10 | 1 | 0 | 40 | 185 | 3 | 18 | 2 | 0.20 |
| Shark | 100 | 5 | 0.5 | 0 | 40 | 80 | 1 | 22 | 6 | 0.87 |
| Shrimp | 120 | 15 | 1.5 | 0 | 155 | 170 | 0 | 23 | 8 | 0.49 |
| Shrimp, Rock | 110 | 10 | 1 | 0.5 | 140 | 380 | 0 | 21 | 8 | NA |
| Snapper | 110 | 10 | 1 | 0 | 45 | 50 | 0 | 23 | 0 | 0.32 |
| Swordfish | 130 | 35 | 4 | 1 | 55 | 105 | 0 | 23 | 6 | 0.83 |
| Tilapia | 110 | 25 | 2.5 | 0.5 | 55 | 60 | 1 | 21 | 2 | 0.14 |
| Tilefish | 110 | 15 | 2 | 0 | 55 | 75 | 0 | 22 | 2 | 0.43 |
| Tuna, Yellow Fin | 130 | 20 | 2 | 0.5 | 50 | 70 | 0 | 26 | 4 | 0.23 |
Source: Sullivan, A.L. and Otwell, W.S. 1991 Compiled by the Bureau of Seafood and Aquaculture Marketing, in cooperation with Laura R. Garrido, the University of Florida Food Science and Human Nutrition Department. Updated January 2006 | ||||||||||
