Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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October 9, 2023
Maintaining a calorie deficit can be difficult. Even when you hit your calorie targets, you may find that you do not feel satiated. Eating nutrient-dense foods that have the right balance of protein and fat such as low-calorie fish and seafood can help you keep your calorie count low, hit other macronutrient targets, and stay full for longer. Here are 10 of the best low-calorie seafood options to include in your meal plan.
Boiled, poached, or steamed seafood can contain fewer calories than other types of meat while still providing plenty of protein. If your diet plan prioritizes protein over fat and carbs, you may prefer to get a significant portion of this macronutrient from shellfish and fish. Low-calorie shellfish accounts for the four of lowest-calorie seafood options on this list. Learn more about 10 types of seafood that contain less than 150 calories in each 100-gram (3.5-ounce) serving.
Calories per 100 grams: 81
Oysters are the lowest-calorie seafood. A typical serving of a half-dozen raw medium oysters weighs in at 85 grams and only contains 69 calories. The calorie content of mollusks varies based on the source. Eastern wild-caught oysters only contain about 51 calories per 100-gram serving, while Eastern farmed oysters have about 59 calories per 100 grams. Pacific oysters have a higher average calorie content of about 81 calories per 100 grams.
Calories per 100 grams: 82
Several types of crab meat are low calorie shellfish. A 100-gram serving of snow crab has 82 calories and almost 18 grams of protein. The same serving size of dungeness crab contains 110 calories and 22 grams of protein.
Calories per 100 grams: 82
Another option for low-calorie shellfish is crawfish, which contain about 82 calories per 100 gram serving. A serving of crawfish can provide over 16 grams of protein, compared to about 5 grams of protein in a 100-gram serving of oysters. Crawfish are traditionally prepared in a boil and served with starchy vegetables such as potatoes and corn.
Calories per 100 grams: 86
Flounder and sole are both low-calorie types of flatfish. A 100-gram serving of either type of fish contains about 86 calories and 15 grams of protein when prepared without additional ingredients. Both have relatively low mercury content and provide omega-3 fatty acids, vitamins, and minerals.
Calories per 100 grams: 86
Alaska pollock or walleye pollock is another low calorie fish that provides about 86 calories and 19 grams of protein per 100-gram serving. This type of fish has a very low fat content while still providing unsaturated omega-3 fatty acids. Pollock also contains a wide range of vitamins and minerals, including phosphorus, selenium and vitamin B12.
Calories per 100 grams: 89
Many people assume that lobster is a high-calorie food, as this type of shellfish is often served with butter. Lobster can still taste delicious when baked, boiled or steamed without added fat. These modes of preparation make it possible to have a 100-gram serving of lobster that contains 89 calories and 19 grams of protein. A serving of lobster provides plenty of minerals and vitamin B12, but is also high in cholesterol.
Calories per 100 grams: 99
Shrimp is another type of shellfish with relatively low calorie content. A 100-gram serving of cooked shrimp without added calories or fat contains 99 calories and 24 grams of protein. As with oysters and crab, the calorie content of shrimp varies slightly based on the species and source. Some of the most popular types of shrimp include white, brown, pink and rock shrimp.
Calories per 100 grams: 105
Cod is a low-calorie fish to consider making part of your diet. There are several species of this type of whitefish with slightly different caloric and nutritional content. A 100-gram serving of Pacific cod contains about 82 calories, compared to 105 calories in the same serving size of Atlantic cod.
Calories per 100 grams: 114
A 100-gram serving of boiled or steamed scallops contains 114 calories and 4 grams of fat. Scallops are low calorie shellfish, but have about 86 more calories than the same serving size of Eastern wild-caught oysters. Scallops provide 14 grams of lean protein per serving compared to less than 10 grams of protein in a serving of oysters.
Calories per 100 grams: 128
Red snapper is yet another fish with low calorie content. A 100-gram serving of snapper has about 128 calories, 26 grams of protein and 1.7 grams of fat. Snapper is a rich source of the minerals potassium and phosphorus and also contains magnesium, calcium, folate, vitamin A and vitamin B12.
Low calorie fish, seafood and shellfish provide plenty of protein and minerals to meet your dietary needs. Make sure that you factor in the precise serving size for low calorie seafood to maintain a calorie deficit and meet any macronutrient targets. Use the Prospre meal plan generator to track calories from seafood and other food groups.
