Shellfish Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of shellfish contains 99 calories, 17.8g protein, 3.4g carbs, and 1.1g fat. Shellfish is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 99 kcal | 5% |
| Protein | 17.8g | 36% |
| Carbohydrates | 3.4g | 1% |
| Total Fat | 1.1g | 1% |
| Sodium | 210.0mg | 9% |
Is Shellfish Good for You?
Yes, shellfish is an excellent protein source for overall health. Per 100g, it delivers 17.8g of protein (36% Daily Value) and just 99 calories with minimal fat at 1.1g. It is nutrient-dense and low in sodium at 210mg (9% Daily Value), making it ideal for muscle maintenance and heart-healthy eating patterns.
Key Health Benefits of Shellfish
High-Quality Protein Support — With 17.8g of protein per 100g serving, shellfish provides over one-third of your daily protein needs, essential for building and repairing muscle tissue, maintaining healthy bones, and supporting immune function.
Low-Calorie Nutrition — At just 99 calories per 100g, shellfish is an efficient choice for weight management without sacrificing nutritional density, allowing you to feel full while maintaining a calorie deficit.
Heart-Healthy Fat Profile — Shellfish contains only 1.1g of total fat per 100g and is naturally low in saturated fat, making it a lean protein option that supports cardiovascular health and healthy cholesterol levels.
Minimal Carbohydrate Content — With only 3.4g of carbohydrates per 100g, shellfish fits well into low-carb and ketogenic meal plans while still providing sustained energy and satiety.
Sodium Awareness — At 210mg of sodium per 100g (9% Daily Value), shellfish offers moderate salt content, making it a reasonable choice for those monitoring sodium intake for blood pressure management.
How Does Shellfish Compare?
Compared to fish like salmon, shellfish is significantly leaner, containing just 1.1g of fat versus salmon’s 13g per 100g. While salmon provides more omega-3 fatty acids, shellfish edges ahead in protein efficiency and calorie density, delivering more grams of protein per calorie consumed. It is the superior choice for those prioritizing high protein with minimal fat and caloric intake.
Frequently Asked Questions
How many calories are in shellfish?
Shellfish contains 99 calories per 100g serving, making it one of the most calorie-efficient protein sources available.
Is shellfish good for weight loss?
Yes, shellfish is excellent for weight loss because it delivers substantial protein (17.8g) with very low calories (99 kcal) and minimal fat (1.1g), promoting satiety without excess energy intake. It is nutrient-dense, meaning you get maximum nutrition with minimal caloric investment.
How much protein does shellfish have?
Shellfish provides 17.8g of protein per 100g, which represents 36% of the daily recommended value for a standard 2,000-calorie diet.
Is shellfish keto-friendly?
Yes, shellfish is keto-friendly because it is high in protein and extremely low in carbohydrates at just 3.4g per 100g, fitting easily into ketogenic macronutrient targets.
How should I store shellfish to keep it fresh?
Fresh shellfish should be stored in the coldest part of your refrigerator at 32-40°F and consumed within 1-2 days of purchase, or frozen at 0°F for up to three months for extended storage.
How to Track Shellfish Nutrition with Gram
The Gram app makes logging shellfish simple by allowing you to search your meals and instantly view the complete nutrient breakdown—including protein, calories, fat, carbs, and sodium. With our AI food scanning feature, you can snap a photo of your shellfish dish and automatically capture accurate nutrition data without manual entry. Track your daily intake effortlessly and monitor how shellfish fits into your personalized nutrition goals.
Frequently Asked Questions
How many calories are in shellfish?
Shellfish contains 99 calories per 100g serving, making it one of the most calorie-efficient protein sources available.
Is shellfish good for weight loss?
Yes, shellfish is excellent for weight loss because it delivers substantial protein (17.8g) with very low calories (99 kcal) and minimal fat (1.1g), promoting satiety without excess energy intake. It is nutrient-dense, meaning you get maximum nutrition with minimal caloric investment.
How much protein does shellfish have?
Shellfish provides 17.8g of protein per 100g, which represents 36% of the daily recommended value for a standard 2,000-calorie diet.
Is shellfish keto-friendly?
Yes, shellfish is keto-friendly because it is high in protein and extremely low in carbohydrates at just 3.4g per 100g, fitting easily into ketogenic macronutrient targets.
How should I store shellfish to keep it fresh?
Fresh shellfish should be stored in the coldest part of your refrigerator at 32-40°F and consumed within 1-2 days of purchase, or frozen at 0°F for up to three months for extended storage.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track shellfish and thousands of other foods with the Gram app.